Exercise
Seated Dumbbell Calf Raise
The Seated Dumbbell Calf Raise is a controlled seated calf exercise using dumbbells to build strength and control through a full, steady range of motion.
Seated Dumbbell Calf Raise
The Seated Dumbbell Calf Raise is a lower-leg strength exercise performed while seated, using added weight to train the calves with minimal body movement. Sitting down reduces momentum and keeps the focus on controlled ankle movement, making each repetition more precise.
You should feel the work mainly in the lower legs as you lift your heels and slowly lower them back down. Keep your feet planted, knees still, and move through a smooth, full range of motion. Pausing briefly at the top helps build better control and awareness.
This exercise fits well into strength or accessory training and is easy to adjust. You can make it easier by using lighter dumbbells or reducing the range, and harder by adding weight, slowing the tempo, or holding the top position longer before lowering.
How to Perform the Seated Dumbbell Calf Raise
- Sit on a bench with your feet flat on the floor, holding a dumbbell on top of your thighs just above your knees.
- Place the balls of your feet on an elevated surface like a block or weight plate, allowing your heels to drop below the level of your toes.
- Position the dumbbell securely on your thighs, using both hands to stabilize the weight directly above your knees.
- Sit tall with your spine neutral and shoulders relaxed, maintaining this posture throughout the exercise.
- Inhale, then exhale as you press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles fully.
- Hold the peak contraction for a brief moment, focusing on the tension in your calf muscles.
- Inhale as you slowly lower your heels back down below the level of your toes, feeling a stretch in your calf muscles.
- Control the descent completely, avoiding any bouncing or momentum at the bottom position before beginning the next repetition.
Important information
- Make sure your knees remain directly above your ankles throughout the movement, avoiding any inward or outward knee drift.
- Keep your toes pointed straight ahead to ensure proper muscle engagement and to prevent strain on your ankle joints.
- Focus on a full range of motion by allowing your heels to drop below the platform before raising them as high as possible.
- If you experience cramping, reduce the weight and ensure you're properly hydrated before attempting the exercise again.
FAQ - Seated Dumbbell Calf Raise
The seated dumbbell calf raise primarily targets the gastrocnemius and soleus muscles of your calves. Because you're in a seated position with knees bent, there's slightly more emphasis on the soleus muscle compared to standing variations.
Start with a weight that allows you to complete 12-15 controlled repetitions with a full range of motion. Most beginners can begin with 25-40 pounds on their knees, while intermediate lifters might use 45-70 pounds depending on their strength level.
The most common mistakes include bouncing at the bottom of the movement, using momentum instead of muscle control, and not achieving a full range of motion. Always lower your heels below the level of your toes for a complete stretch, and pause briefly at the top of each repetition.
For optimal calf development, train them 2-3 times per week with at least 48 hours between sessions for recovery. Calves generally respond well to higher volume, so consider performing 3-4 sets of 12-20 repetitions per workout.
The seated variation is generally safer than standing calf raises for those with mild Achilles tendonitis, as it reduces the overall load. However, consult with a physical therapist before starting if you have existing Achilles problems, and always stop if you feel any sharp pain during the exercise.
Seated Dumbbell Calf Raise
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