Standing Calf Raise (Dumbbell)
Complete guide to Standing Calf Raise (Dumbbell). Learn proper form, technique, and execution. Targets Calves — Outer Calf, Inner Calf. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Standing Calf Raise (Dumbbell)
Grab a pair of dumbbells and stand on the edge of a step with the balls of your feet on the edge and heels hanging off.
Let your arms hang straight at your sides and engage your abs.
Take a breath and press upward by extending your ankles, squeezing your calves at the top and exhale.
Slowly lower your heels back down as far as comfortable and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |