Standing Dumbbell Calf Raise

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second. As you inhale, go back to the starting position by slowly lowering the heels.

Standing Dumbbell Calf Raise primarily trains the calf muscles. The exact demand depends on your setup, range, and chosen load.

Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases.

Related options include Dumbbell Calf Raise on a Stable Step, Seated Single-Leg Dumbbell Calf Raise, Dumbbell Reverse Lunge. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.