Standing dumbbell calf raise

A controlled strength exercise for calves. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Stand on a level surface near a secure support. Hold a light dumbbell in one hand and use the other hand for balance.
2. Rise onto the balls of both feet without rolling the ankles outward.
3. Lower the heels slowly back to the floor. Keep the movement smooth.

Muscles involved

Calves.

Common mistake to avoid

Avoid bouncing or using an unstable raised edge.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

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