Standing Dumbbell Calf Raise (Calves) – Exercise Guide

Muscles worked: Calves

Equipment needed: Dumbbells


1. Hold two dumbbells by your sides as you stand with your torso upright. Place the ball of the foot on a sturdy surface that is around 2-3 inches tall while your heels extend off and touch the floor. This is your starting position.

2. Raise the heels off the floor as you exhale. Focus on doing this by contracting your calves. Hold the top contraction.

3. As you inhale, go back to the starting position by slowly lowering the heels.

4. Repeat as needed for your experience level.


Variations/How To

Target the Inner and Outer Calves

Your calves consist of three heads, and you can train them using different feet placement. The parallel feet placement primarily targets the medial calves. To target the outer calf heads, stand with your toes together and heels apart (forming an “A”). Forming a “V” by placing your heels together and toes apart will train your inner calf heads.

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