Seated Calf Raise (Dumbbell)

An isolation exercise targeting the calf and soleus muscles by raising your heels while seated, using dumbbells for added resistance.

Instructions

1. Sit on a bench with your back straight, feet flat on the floor, and a dumbbell resting on each thigh just above your knees.
2. Position your feet so they’re flat with your weight distributed across your entire foot.
3. Keeping your heels on the ground, raise your toes and the balls of your feet as high as possible by contracting your calves.
4. Pause briefly at the top, squeezing your calf muscles.
5. Slowly lower your toes back to the starting position in a controlled manner.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep the dumbbells stable on your thighs; they may require balance as you raise your heels.
• Perform the movement through a full range of motion from a deep stretch at the bottom to a complete contraction at the top.
• Move slowly and controlled; this is an isolation exercise focusing on the calves.
• The seated position emphasizes the soleus muscle more than standing calf raises.
• You can increase the range of motion by placing your feet on a platform with heels hanging below.
• Adjust dumbbell weight as needed; this exercise can handle significant loads.