Dumbbell calf raise

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How to do it

Single-leg dumbbell calf raise. More focus per leg. Hold support with free hand.

Muscles worked

Mainly pantorrillas. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Bouncing at the bottom using the Achilles tendon stretch reflex, without a pause or full stretch.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Standing calf raise
• Seated calf raise
• Leg press calf raise
• Barbell calf raise
• Donkey calf raise

Add it to your routine

FitnessAI can generate a personalized routine that includes Dumbbell calf raise based on your level, goal and available days.

Frequently asked questions

What muscles does Dumbbell calf raise work?

Dumbbell calf raise mainly works the pantorrillas muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Dumbbell calf raise should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for pantorrillas to your level (about 10–20 sets per muscle per week).

Is Dumbbell calf raise good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pantorrillas.

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