Calf Raise On A Dumbbell

An intermediate strength exercise for the calves, done with a dumbbell.

Movement guide

Calf Raise On A Dumbbell

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell

Muscle focusCalves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Seated barbell calf raise demonstrated on the 3D figure

3D demoSeated barbell calf raiseBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Calf Raise On A Dumbbell demonstrated on the 3D figure

3D demoCalf Raise On A DumbbellIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

Single-leg pogo hops demonstrated on the 3D figure

3D demoSingle-leg pogo hopsAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Rocking standing calf raise demonstrated on the 3D figure

3D demoRocking standing calf raiseIntermediate · A barbell

Seated calf raise (machine) demonstrated on the 3D figure

3D demoSeated calf raise (machine)Beginner · Strength machine

Seated one-leg calf raise with a dumbbell demonstrated on the 3D figure

3D demoSeated one-leg calf raise with a dumbbellBeginner · A dumbbell + A bench or box

Smith machine calf raise demonstrated on the 3D figure

3D demoSmith machine calf raiseIntermediate · Strength machine + Weight plates

Standing barbell calf raise demonstrated on the 3D figure

3D demoStanding barbell calf raiseIntermediate · A barbell

Standing calf raise (machine) demonstrated on the 3D figure

3D demoStanding calf raise (machine)Intermediate · Strength machine

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Questions people ask

What muscles does the Calf Raise On A Dumbbell work?

Mainly the calves.

What equipment do I need for the Calf Raise On A Dumbbell?

A dumbbell.

Is the Calf Raise On A Dumbbell good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Seated barbell calf raise.

What is an easier alternative to the Calf Raise On A Dumbbell?

Try the Seated barbell calf raise. It works similar muscles at a lower grade.

How do I make the Calf Raise On A Dumbbell harder?

Progress to the Single-leg pogo hops, or add load, range or slower lowering once your form is solid.