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Dumbbell Seated Calf Raise

Calves Isolation DumbbellFlat benchBox or stepWeight plateKettlebell
Demo (loops)

How to do it

Starting position

  1. Sit on a flat bench with your back straight.
  2. Place the balls of your feet on a solid platform.
  3. Hold the dumbbells with both hands and place them on top of your thighs.
  4. Lower your heels so your ankles stretch downward.

Movement

  1. Press firmly against the platform with the balls of your feet.
  2. Raise your heels as high as possible.
  3. Slowly lower your heels to the starting position.

Breathing

Inhale as you lower your heels and exhale as you raise them.

Trainer tips

  • Sit down and place the dumbbells on your knees
  • Push through the balls of your feet to raise your heels
  • Pause briefly at the top

Cautions

  • Move slowly to avoid twisting your ankles and straining the ligaments.
  • Hold the dumbbells firmly with your hands so they do not slip and hit the top of your feet.
  • Straightening the knees changes the target
  • Bouncing only at the ankles

Exercise info

Primary musclesCalves
EquipmentDumbbellFlat benchBox or stepWeight plateKettlebell
Movement patternIsolation
Rep range12–20 reps
4 similar exercises

Representative exercise: Dumbbell Seated Calf Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 25 kg.

With the dumbbell, it moves up to the next weight you have. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Standing Single Leg Calf RaiseHarderDumbbell Squat Hold Calf RaiseHarderDumbbell Standing Calf RaiseSimilar exerciseLeg Press Calf RaiseSimilar exerciseBodyweight Standing Calf RaiseSimilar exerciseMachine Standing Calf RaiseSame muscle · different equipmentBarbell Standing Calf RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.