Reverse Calf Raise (Dumbbell)

An isolation exercise targeting the anterior tibialis muscle on the front of the shin. Hold dumbbells and lift your toes toward your shins while keeping your heels planted.

Instructions

1. Stand with your feet hip-width apart, holding a dumbbell in each hand with arms at your sides.
2. Position your feet so your weight is distributed across your entire foot, with heels firmly on the ground.
3. Keeping your heels planted and torso upright, raise your toes and balls of your feet toward your shins as high as possible.
4. Pause briefly at the top of the movement while feeling the contraction in your tibialis anterior.
5. Slowly lower your toes back to the starting position in a controlled manner.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your heels firmly planted throughout the entire movement.
• Move slowly and controlled—this is a small range of motion exercise.
• Pause at the top to maximize muscle activation.
• This exercise is excellent for balancing calf-focused training and improving ankle dorsiflexion.
• You can perform this seated or standing; standing allows greater weight.
• Maintain an upright posture and avoid leaning backward.