Calves exercise · dumbbell
Dumbbell Single Leg Calf Raise
The dumbbell single leg calf raise is a dumbbell exercise that targets the calves, with the ankles assisting.
How to do the dumbbell single leg calf raise
- Stand on the edge of a step or platform with your heels hanging off and your toes on the step.
- Hold a dumbbell in one hand and place your other hand on a wall or railing for support.
- Raise your heel as high as possible, lifting your body up onto your toes.
- Pause for a moment at the top, then slowly lower your heel back down below the step.
- Repeat for the desired number of repetitions, then switch to the other leg.
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 ankles work as secondary muscles. See all calf exercises or every dumbbell exercise.
