Seated dumbbell calf raise

With the knee bent the gastrocnemius is shortened and the work falls on the soleus. A dumbbell on the thigh covers the pattern when there is no seated calf machine.

• Isolation
• Dumbbell
• Beginner

How to do it

• Dumbbell on the knee, close to the joint
• Balls of the feet on a plate or step to gain range
• Rise and squeeze at the top for 1 s
• Lower until the heel is fully stretched

Sets, reps and tempo

Ranges: 10–15 reps with a pause at the top and a stretch at the bottom · 0–2 RIR

Tempo: Lift and squeeze 1 s at the top, lower for 2–3 s chasing a maximal stretch

Common mistakes

• Short range without dropping the heel below the step
• Bouncing up and down with no pause
• Resting the dumbbell too close to the knee so it slides

Muscles worked

Primary

• Calves

Alternatives

• Seated Calf Raise
• Seated Barbell Calf Raise
• Calf Press on Leg Press