Calf Raise On A Dumbbell

How to do it

1. Set a dumbbell on the floor and stand with the balls of both feet on its handle, heels on the floor.
2. Hold a rack or a wall for balance.
3. Keep the knees straight but not locked.
4. Let the heels settle to the floor until you feel the calves lengthen.
5. Press up onto the balls of your feet as high as you can go.
6. Lower under control back to the floor.

Common mistakes

• Using a dumbbell that can roll. A hex dumbbell sits still; a round-headed one under both feet is a poor choice of platform.
• Bending the knees to press up. A straight knee is what makes this a gastrocnemius exercise, because the muscle crosses the knee as well as the ankle.
• Expecting a full stretch at the bottom. The dumbbell handle sits close to the floor, so the heel runs out of room quickly — a proper step gives more range and this is what is available without one.
• Balancing without holding anything. The platform is narrow and round, and a hand on a rack is what lets the calves work rather than the ankles stabilise.

Muscles worked

Primary

• GastrocnemiusCalves