Calves exercise · dumbbell
Dumbbell Seated One Leg Calf Raise - Palm Up
The dumbbell seated one leg calf raise - palm up is a dumbbell exercise that targets the calves, with the hamstrings and glutes assisting.
How to do the dumbbell seated one leg calf raise - palm up
- Sit on a bench or chair with your back straight and your feet flat on the ground.
- Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
- Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
- Raise your heel as high as possible by pushing through the ball of your foot.
- Pause for a moment at the top, then slowly lower your heel back down.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every dumbbell exercise.
