Dumbbell Seated Calf Raise
Complete guide to Dumbbell Seated Calf Raise. Learn proper form, technique, and execution. Targets Calves — Inner Calf. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Seated Calf Raise
Grab a pair of dumbbells and sit on a bench with your feet flat on the floor.
Rest the dumbbells on your thighs with the balls of your feet on the edge of the bench or a raised surface.
Engage your abs and take a breath.
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 |