Exercise guide · Legs & Glutes

Dumbbell Calf Raise

The Calf Raise (Dumbbells) is a standing calf raise loaded with one dumbbell in each hand. The free weights distinguish it from bodyweight, Smith-machine, and dedicated calf-machine variations.

Targets: Calves
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Calf Raise

Stand tall with one dumbbell at each side and place the balls of the feet on a stable step or plate with the heels free to move.
Brace the trunk, keep the knees straight but not locked, and lower the heels under control into a comfortable stretch.
Press through the balls of the feet and raise both heels as high as possible without rolling the ankles outward.
Pause at the top while keeping the body vertical and the dumbbells still beside the thighs.
Lower slowly to the stretched position and repeat without bouncing or using the knees.

Form cues

Hold a dumbbell at each side
Rise through the big toes
Pause at the top
Lower into a controlled stretch

Common mistakes

Performing the movement without dumbbells or using a machine
Bouncing rapidly out of the bottom position
Rolling the ankles outward at the top
Bending the knees to create momentum

Muscles worked

Primary

Calves

Secondary

None significant

Safety: Use a stable nonslip step with enough room for both feet, keep a support nearby if balance is limited, and select dumbbells you can pick up and set down safely. Stop for sharp foot, ankle, or Achilles pain.

Alternatives

Similar legs & glutes exercises

See all legs & glutes exercises · Browse the full exercise library