Standing calf raise with dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 53

Weight counts twice!

Description: Stand upright holding a dumbbell in each hand by your sides. Place the balls of your feet on a sturdy, stable wooden board (2-3 inches tall) with your heels touching the floor. This is your starting position. Position your toes either straight, inward, or outward depending on which part of the calves you wish to emphasize. Exhale and raise your heels off the floor by contracting your calf muscles. Hold the position for a second at the top. Inhale and slowly lower your heels back down to the starting position. Repeat for the recommended number of repetitions.

Exercise ID: 00369

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Keep your back straight and shoulders relaxed.
Engage your core to keep a stable and balanced posture.
Perform the exercise slowly and avoid bouncing.
Focus on a controlled ascent and descent to maximize muscle engagement.
Start with a lighter weight to master the balance.
Use a ledge or step for deeper range of motion, if you can maintain balance.
Raise your heels as high as you can to fully activate the calf muscles.
Lower your heels until you feel a slight stretch in the calves before starting the next rep.
Experiment with different foot placements (toes in, toes out) to target different parts of the calf muscles.
Exhale as you lift your heels up. Inhale as you lower back down.
Aim for higher repetitions (12-15) if using lighter weights to build endurance.
For strength, opt for slightly heavier weights with more moderate reps (8-12).
Incorporate short rest periods (30-60 seconds) between sets to maintain intensity and caloric burn.
Gradually increase the weight or the number of reps as you become more comfortable with the movement.
Concentrate on the contraction of your calves with each rep to enhance the muscle-building effect.

Exercise overview

Exercise tips and tricks

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