Weighted DB Calf Raise
EquipmentDumbbell
TypeIsolation
DifficultyBeginner
Primary:Calves
📋 How to Perform
- Stand tall holding a dumbbell in each hand at your sides, feet hip-width apart.
- For more range, stand with the balls of your feet on a step and your heels hanging off.
- Keep your knees straight but not locked and your weight even across both feet.
- Rise onto the balls of your feet as high as you can.
- Pause for a second at the top and squeeze your calves.
- Lower your heels slowly until you feel a full stretch, then pause briefly.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Bouncing out of the bottom, which lets the Achilles tendon spring the weight up instead of the calves.
- Rising only partway onto the toes, which skips the top range where the calves fully contract.
- Letting the ankles roll out toward the little toes at the top, which loads the ankle unevenly.
