Standing Dumbbell Calf Raise
Differentiation: Mechanics
This variation of a calf raise is unique. Here is how: you stand and hold dumbbells at your sides | to add resistance to your calves.
Starting Position
To get into starting position, do this...
1) Obtain a calf block.
2) Obtain two dumbbells.
3) Position the calf block on the floor.
4) Grasp a dumbbell in each hand and let them hang at your sides.
5) Place the balls of your feet on the wooden block and allow your heels to hang off.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you contract your calves to raise your heels as high as possible.
3) ...until your heels are raised as high as possible.
4) Hold the contraction for a count of one second.
5) After holding the calves at the top position for a count of one second, slowly lower your heels to the starting position
6) ...so that your heels are almost touching the floor.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Only your ankles should move in this exercise and nothing else.
Do not push up with your leg muscles. Doing so will concentrate the effort in your legs and not your calves.
Keep your toes pointed forward.
Maintain a slight bend in your knees.
Gear Advice
To perform this exercise, you will need a calf block and access to dumbbells - we have listed links below to the Calf Block by TDS and the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Calf Block by TDS | $49.95 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Feel free to alter the placement of your feet (inward, outward or straight forward) to emphasis different portions of your calf muscles When lowering your heels, focus on lowering your body weight slowly to feel a stretch in the calves. When raising your heels, you should feel a deep contraction in the calves.