Calves exercise · dumbbell
Dumbbell Standing Calf Raise
The dumbbell standing calf raise is a dumbbell exercise that targets the calves, with the ankles assisting.
How to do the dumbbell standing calf raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Raise your heels off the ground as high as possible, using your calves.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
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.
