GymPlan AI
Exercises › Calves › Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise is an intermediate isolation dumbbell exercise that mainly works your calves.

💪 Calves🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Standing Dumbbell Calf Raise: starting position
Starting position
Standing Dumbbell Calf Raise: end position
End position

How to do the standing dumbbell calf raise

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

Muscles worked

Primary: Calves

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Track your standing dumbbell calf raise with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Standing Dumbbell Calf Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Calf PressMachine · BeginnerBarbell Seated Calf RaiseBarbell · BeginnerCalf Raise On A DumbbellDumbbell · IntermediateDonkey Calf RaisesOther · IntermediateCalf Raises - With BandsBand · BeginnerStanding Calf RaiseMachine · Beginner

FAQ

What muscles does the standing dumbbell calf raise work?

It mainly works your calves.

How many sets and reps of standing dumbbell calf raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the standing dumbbell calf raise good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More calves exercises →