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plantar flexion
Standing Dumbbell Calf Raise
Search GoogleStanding Dumbbell Calf Raise is a beginner plantar flexion exercise using dumbbells. It primarily trains calves. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- calves
- Secondary
- core
- Equipment
- dumbbells
- Mechanic
- isolation
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning standing dumbbell calf raise.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Stand tall with the dumbbells at the sides, rise through the balls of the feet, and lower fully.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the plantar flexion.
- — Stand tall with the dumbbells at the sides, rise through the balls of the feet, and lower fully.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo standing dumbbell calf raise
Regressions
- — Supported or reduced-range standing dumbbell calf raise