Smith Machine Standing Calf Raise

Standing calf raise with the guided bar on your shoulders.

• Isolation
• Machine
• Beginner

How to do it

• Bar across the traps and feet under the bar, staying close to the rails
• Balls of the feet on a step or plate, heels free
• Lower to a full stretch, pause, and rise onto the toes

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

• Bouncing at the bottom without a pause
• Standing flat on the floor and losing the stretch range

Muscles worked

Primary

• Calves

Alternatives

• Standing Barbell Calf Raise
• Standing Calf Raise
• Single-Leg Calf Raise