Kysero
Try for free

Calves · Beginner

Seated Dumbbell Calf Raise

Seated calf raise using dumbbells to load the lower leg.

View instructionsAll exercises
Back to all exercises
Seated Dumbbell Calf Raise demonstration

Exercise overview

Training details

Calves

Equipment

Dumbbell

Sets × reps

3 × 20

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a bench with the balls of your feet on a calf block and place a dumbbell securely on each thigh.
  2. 02Hold the dumbbells steady just above your knees and lower your heels beneath the block.
  3. 03Press through the balls of your feet to raise your heels as high as possible.
  4. 04Pause at the top without letting your ankles roll outward.
  5. 05Lower your heels slowly into a controlled calf stretch and repeat.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Seated One Leg Calf RaiseRelated variationSeated Calf Raise MachineEasier regressionSingle-Leg Calf RaiseRelated variationBody Weight Deficit Single Leg Eccentric Calf RaiseRelated variationDumbbell Standing Single Leg Calf RaiseRelated variationBodyweight Calf Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder