At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Calf raise |
| Primary muscle | Calves |
| Also works | Soleus |
The movement, step by step.
- Stand on a flat, stable surface with feet hip-width and dumbbells at your sides.
- Keep knees nearly straight but relaxed and distribute weight evenly over the front of both feet.
- Lift the heels smoothly, rising as high as you can without tipping the ankles outward.
- Pause, then lower slowly until heels return to the floor. Keep the torso upright throughout.
Technique cues
- Use a smooth ankle movement.
- Keep pressure through the base of the big toes.
- Choose a weight that does not disturb balance.
Common mistakes
- Bouncing instead of controlling the top and bottom.
- Shifting weight onto the outside edges of the feet.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Calf Raises — PureGym.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Dumbbell - Calf Raise, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.