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Dumbbell Standing Calf Raise

Calves Isolation DumbbellKettlebell
Demo (loops)

How to do it

Starting position

  1. Hold dumbbells in both hands and let them hang naturally at your sides.
  2. Stand with your feet hip-width apart on a step box or flat ground.
  3. Place only the balls of your feet on a solid platform and keep your heels in the air.
  4. Look straight ahead and keep your upper body and back straight.

Movement

  1. Push hard into the floor with your toes and the balls of your feet, raising your heels high.
  2. Pause briefly at the top to feel your calves contract.
  3. Slowly lower your heels toward the floor and stretch your Achilles tendon.

Breathing

Exhale as you raise your heels and inhale as you lower them.

Trainer tips

  • Hold the dumbbells close to your sides
  • Rise as high as possible on the balls of your feet
  • Lower slowly and feel the stretch

Cautions

  • If your ankles roll outward, you can suffer ligament damage, so move vertically.
  • Bouncing quickly using momentum strains the Achilles tendon, so proceed slowly.
  • Using a short range of motion

Exercise info

Primary musclesCalves
EquipmentDumbbellKettlebell
Movement patternIsolation
Rep range12–20 reps

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. 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 Seated 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.