DB Calf Raise

How to Perform

1. Hold dumbbells at your sides
2. Stand on the edge of a step or platform with the balls of your feet on the edge
3. Rise onto your toes as high as possible, squeezing the calves at the top
4. Hold the contraction for 1 second
5. Lower your heels below the platform for a deep stretch over 2-3 seconds

Tips

• Full range of motion is crucial — lower your heels as far below the step as possible for a deep stretch, then rise as high as you can
• No dumbbells? Single-leg bodyweight calf raises effectively double the intensity, or use a backpack with weight
• Use a 2 second rise, 1 second hold, and 3 second descent — calves respond exceptionally well to slow tempo and time under tension
• Bouncing through the reps with no pause is the most common mistake — calves need slow, controlled reps with a full stretch and squeeze
• Feel the stretch through the entire calf at the bottom and a hard squeeze at the top — calves respond well to high reps (15-25) due to their endurance fibre composition

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Progressive overload for calf development	Bowflex SelectTech 552	Read Review