Calf Raise On A Dumbbell
- Primary musclesCalves
- EquipmentDumbbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Calf Raise On A Dumbbell".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand near a wall or sturdy support for balance and place the ball of one foot on the handle of a dumbbell on the floor.
Roll the dumbbell slightly toward your heel so your calf is stretched. Stand tall in this position.
Exhale and rise onto your toes, squeezing your calf as hard as you can. Let the dumbbell roll a little back as you rise.
Hold the top for a second.
Inhale and lower your heel slowly until the calf is stretched again. Repeat for the planned reps, then switch feet.
Rushing the movement cuts the stretch short. Use a slow lower and a full pause at the top.
A dumbbell with round plates is less stable, so your calf works harder to keep you steady.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.