How to perform Dumbbell Seated Calf Raise with proper form
Starting Position
- Sit on a Bench: Use a bench with your feet flat on the floor, knees at 90 degrees.
- Dumbbells Placement: Hold a dumbbell in each hand, resting the weights on your thighs above your knees.
Execution
- Foot Position: Lift your heels off the ground, keeping the balls of your feet on the floor.
- Ankle Motion: Raise your heels as high as possible by pushing through the balls of your feet.
- Pause: Hold the top position for a moment to maximize contraction.
- Lowering Phase: Slowly lower your heels back down to the starting position, feeling a stretch in your calves.
Tips for Proper Form
- Maintain Upright Posture: Keep your back straight and avoid leaning forward or backward.
- Controlled Movement: Ensure movements are smooth and controlled, avoiding any bouncing.
- Avoid Excessive Weight: Focus on form over weight to prevent injury.
- Breathing: Exhale while lifting your heels; inhale while lowering.
Common Mistakes
- Leaning Forward: Keep your torso upright.
- Using Momentum: Avoid jerking movements; maintain control.
- Partial Range of Motion: Ensure you go through the full range, from the lowest position to fully raised.
Summary
The Dumbbell Seated Calf Raise effectively targets the calf muscles when performed correctly. Focus on form, control, and full range of motion for optimal results.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes