How to perform Dumbbell Standing Calf Raise with proper form
Starting Position:
- Stand upright with your feet hip-width apart.
- Hold a dumbbell in each hand by your sides with palms facing inward.
- Keep your shoulders back and engage your core.
Movement Instructions:
- Raise Heels: Slowly rise onto the balls of your feet, lifting your heels off the ground.
- Full Extension: Go as high as you can, feeling the contraction in your calves.
- Pause: Hold the top position for a moment, squeezing your calves.
Descent:
- Lower Heels: Gradually lower your heels back down to the starting position without bouncing.
- Full Stretch: Ensure your heels reach the floor to fully stretch the calf muscles.
Tips for Proper Form:
- Keep your knees straight throughout the movement.
- Avoid leaning forward; keep your torso upright.
- Control the movement both up and down to maximize effectiveness.
Breathing:
- Exhale while raising your heels.
- Inhale while lowering your heels.
Common Mistakes:
- Bouncing at the bottom or top of the movement.
- Leaning forward or backward excessively.
- Not fully extending or lowering the heels.
Benefits:
- Strengthens the calf muscles.
- Improves ankle stability.
- Enhances overall lower body strength.
Exercises
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
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
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
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms