Standing Dumbbell Calf Raise

This is a great exercise do develop strength and muscle mass behind lower leg below the knee.

If you are going to train your thighs and hamstrings, then to balance out your leg training, it is important to train the calf muscles.

In terms of appearance, having small calves and big upper legs looks silly.

Standing Dumbbell Calf Raise

Even though it is a small muscle, the calf muscle is an important part in moving the body in a forward motion, especially in actions such as jumping, lunging, directional change, walking and running.

If the calf muscles are weak and lack flexibility, this can lead to a rupture in the Achilles tendon.

The calf muscle also plays an important role in pumping blood from to the heart.

Once the calf muscle contracts, the blood veins in the muscle are compressed and this blood is sent to the heart.

From a health and functional point of view, the calf muscle is an extremely important part of the body.

Benefits of Dumbbell Calf Raises

There are many benefits to doing the dumbbell calf raise.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves strength in the bones, ligaments and tendons.
  • Helps in rehabilitation of Achilles tendon injuries.
  • Improves the appearance and definition of the lower leg.
  • Keeps the ankles stable by protection against excessive inward and outward movement of the feet.

Performance Related Benefits:

  • Helps to increase the distance of your vertical jump.
  • Improves take off power from a standing start.
  • Makes the shoulder area more resistant to injuries caused by contact and exertion of force.
  • Improves performance in activities such as walking, running, jumping and football.

Dumbbell Calf Raise Technique

  • Grab a dumbbell and hold it in the same side hand as the calf muscle you will be exercising.
  • Place the ball of your foot on a raised block with the arch and the heels hanging off the raised block.
  • Keep your body straight and vertical throughout the whole movement.
  • Use your free hand to hold on to a support structure for balance.
  • Breathe in through the nose on the downward part of the movement.
  • Keeping your knees slightly bent, move your heel below the raised block until you feel a stretch in your calf muscle.
  • Raise your heel above the raised block to contract the calf muscle.
  • Breathe out on the upward motion of the movement.
  • Perform the next repetition.

Dumbbell Calf Raise Dos

  • Use a full range of motion.
  • Hold the dumbbell on the same side hand as the calf muscle being exercised.
  • Keep your knees slightly bent throughout the whole movement.
  • Always stretch your calves top maintain flexibility.

Dumbbell Calf Raise Don’ts

  • Bouncing out of the bottom of the movement.
  • Using a dumbbell that is too light or too heavy.
  • Using only a small range of motion.
  • Not keeping your body straight throughout the whole movement.
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