How To Do A Seated Dumbbell Calf Raise?
Dumbbell seated calf raise is a simple exercise for the soleus portion of the calf muscle. The soleus is involved in many everyday movements, including walking and running. The main function of the soleus is to allow you to stand on your toes. This movement is also referred to as plantar flexion.
This bodybuilding exercise can be done more effectively on a machine designed specifically for the seated calf raise than with a barbell or dumbbells.
Perfect Dumbbell Seated Calf Raise Technique
Learn how to do dumbbell seated calf raise using correct technique for maximum results!
Sit upright on the end of a flat bench with your legs hip-width apart and your feet on a block or foot plate set on the floor so that your heels hang off the edge. Place a heavy dumbbell on the top of each knee and secure them there with your hands. Drop your heels as low as you can to get a good stretch in your calves.
Lift your heels by contracting the calf muscles to raise the weight as high as you can on the balls of your feet. Hold this position for a second, flexing your calf muscles, then lower your heels back to the starting position.
Important Tips for Dumbbell Seated Calf Raise
- Keep your torso stationary and perpendicular to the floor throughout the exercise. Otherwise, you’re bringing other muscles into play and reducing the benefit to your calves.
- Sit with your knees bent at a right angle (90º).
- The balls of your feet are placed on the foot rest, leaving your heels free.
- Lift your heels by contracting the calf muscles to rise as high as you can on the balls of your feet. Use the front part of your feet as the activator.
- Pause at the bottom and at the top of each rep for one second. This will ensure a good stretch and will avoid any bouncing and momentum.
Muscles Used
Calf exercises are generally done while either standing or seated. Calf exercises done in a seated position tend to work the soleus muscles in your calves.
- Primary: Soleus
- Secondary: Gastrocnemius
Exercise Variations
You can perform this exercise without additional weights while sitting on a chair or bench. In this case, work in very long sets until you feel a burn. You can also perform single-leg seated dumbbell calf raise exercise. The one leg seated dumbbell calf raise is another good exercise for those who don’t have access to a seated calf raise machine or want to even out strength in their calves. Also, you can hold barbell across your thighs, a few inches away from your knees. The only difference is a matter of personal preference, perhaps because you find the bar hurts your legs or that the dumbbells are easier to handle at the beginning or end of the exercise.
You can vary your foot placement on the board, step, or weight plate by slightly turning your toes in or out. This will work the calf muscle in a functionally different way.
