The seated dumbbell calf raise is a good exercise for those who don’t have access to a seated calf raise machine. You can do this exercise right at home without a machine, using a dumbbell only.
Our calves contain two separate muscles: the soleus and gastrocnemius.
The gastrocnemius is the visible muscle of the calf, connecting to the knee and the soleus runs the entire length of the lower leg and lies underneath the gastrocnemius.
Sitting raises mainly target the soleus, and standing calf raises focus on the gastrocnemius.
1. Seated Dumbbell Calf Raise
Dumbbell Seated calf raises Exercises are perfect to train the Soleus muscle.
When performing the seated version of the calf raises, it’s important to get a good stretch on the bottom and squeeze at the top, that way you will hit every muscle fiber available.
Sometimes it’s hard to get a good pump in the calf muscle, so make sure to add enough weight and reps.
How To Do Seated Dumbbell Calf Raise
- Use a seated calf raise machine or sit on a bench and rest the balls of your feet on a block or plates and hold dumbbells on your thighs for resistance.
- Your knees should be bent 90 degrees and your toes pointing straight ahead.
- Allow your heels to drift toward the floor until you feel a stretch in your calves.
- Now drive the balls of your feet into the platform and raise your heels as high as possible.
- Repeat the desired number of reps.
Tips
- Move slowly as you stretch your calf muscle.
- Make sure you hold the stretch for a second at the top, returning to the starting position.
- Engage your core to keep your torso upright throughout the exercise.
2. Seated Dumbbell One Leg Calf Raise
The seated dumbbell one-leg calf raise exercise places more stress on the soleus than it does on the gastrocnemius.
It may also be performed with both legs simultaneously, but doing it one leg at a time is recommended to execute it as properly and safely as possible.
If there are size and strength differences between your calves, perform this exercise first on your smaller or weaker calf, and do not perform more reps on your stronger calf. This allows your weaker calf to catch up in strength.
How To Do Seated Dumbbell One Leg Calf Raise
- Sit with the front of your right foot placed on top of a block or step in front of you. Hips and knees should be bent at a ninety-degree angle.
- Dip the heel of your right foot as low as it can go.
- Hold a dumbbell vertically on top of your right knee. Exhale as you lift your right heel as high as possible, pushing against the dumbbell’s weight.
- Keep your right heel lifted for 2 counts. Slowly lower it as you inhale. Repeat the desired number of repetitions.
- Repeat the exercise on your left foot.
Tips
- Move slowly as you stretch your calf muscle.
- Make sure you hold the stretch for a second at the top, returning to the starting position.
- Engage your core to keep your torso upright throughout the exercise.
How Many Sitting Calf Raises Should You Do?
“If you’re a beginner, you can start by doing this exercise with a low weight for 3 sets of 10 to 12 reps.
As you get stronger, you can increase your reps and use heavier dumbbells. 3 to 4 sets of 12 to 15 reps is an excellent goal for growing your calf muscles.
Do these seated dumbbell calf exercises two or three times a week.
