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Calves ยท Calf raise

Single-Leg Dumbbell Calf Raise

An isolation calf raise exercise for the calves, done with a dumbbell.

Dumbbell Isolation Reps and weight One side at a time Also called: one leg calf raise

Muscles worked

Primary

Calves

Do most of the work.

Secondary

None to speak of

This one is focused.

  • CalvesBack of the lower legsPrimary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Full range. Deep stretch at the bottom, high on the toes at the top.
  3. Pause at the top and at the stretch.
  4. No bouncing.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Bouncing. Pause at the bottom stretch and at the top.
  • Short range. Go all the way down and all the way up.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.