Male

Dumbbell Standing Calf Raise Calf

Muscles involved

When you perform the dumbbell standing calf raise, you feel a distinct contraction surging through the back of your lower legs. Training your calves while holding a pair of dumbbells at your sides challenges your balance and forces you to stay totally centered. As you push off the balls of your feet, you will sense your ankles stabilizing while the calf muscles reach peak tightness at the very top. Controlling the descent is where the real magic happens; slowly lowering your heels lets you feel every inch of resistance, mastering your body control without letting gravity take over or bouncing off the floor.

How to do it

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides. 2. Press through the balls of your feet to raise your heels as high as possible, keeping your legs straight. 3. Pause at the top of the movement, squeezing your calf muscles. 4. Slowly lower your heels back to the floor.

Equipment required

Mancuernas

Muscles worked

Tips

- Drive through the balls of your feet, specifically your big toes. - Squeeze your calves hard at the top of the movement. - Lower your heels down slowly to get a full stretch. - Maintain a tall, upright posture with your core engaged.