Standing Dumbbell Calf Raise

Muscle

Legs

Equipment

Dumbbells

Measured in

Reps

How to do it

1. Stand with your torso upright, holding two dumbbells in your hands by your sides. Place the ball of your foot on a sturdy and stable wooden board that is approximately 2-3 inches tall, while allowing your heels to extend off and touch the floor. This will be your starting position.
2. With your toes pointing either straight ahead (to target all parts of the calves equally), inwards (for emphasis on the outer head of the calves), or outwards (for emphasis on the inner head of the calves), raise your heels off the floor as you exhale, contracting your calf muscles. Hold the top contraction for a second.
3. As you inhale, slowly lower your heels back to the starting position.
4. Repeat for the recommended number of repetitions.