3 Dumbbell Exercises for Calves

by glenn on October 15, 2017

Three Top Dumbbell Exercises for Calves Recommended By Personal Trainers

Calves can be an ignored muscle group. You might see people in the gym who look like they spend a lot of time there, but they forget to work on their calves. Don’t be like them, try these exercises that can be done with a dumbbell.

Dumbbell Seated One-Leg Calf Raise

Sit on a bench with a block about one foot out from the bench. Take a dumbbell and rest it on your right thigh, roughly three inches above the knee. Place the ball of your right foot on the block. Exhale and raise your toes as high as possible. Contract the calf muscle and hold. Slowly inhale and return to the starting position. Make sure to stretch down as far as possible when returning to the starting position. Do 10 to 12 reps and then repeat with the opposite leg.

Standing Dumbbell Calf Raise

Stand with feet shoulder width apart and a dumbbell in each hand. Hold hands so palms are facing forward. Place the ball of the foot on a board that is stable and provides a two to three inch rise for the ball of the foot, while the heel extends off and rests on the floor. With toes pointing straight, exhale and contract the calf as you raise the heel off of the floor. Hold for one second, and then inhale as you lower the heel and return to the starting position. Repeat.

Dumbbell Jump Squat

Take the position for a standard squat with a dumbbell in each hand. Move to the balls of your feet and your toes. When you are at your lowest point, propel yourself upward. Land on the balls of your feet, move into the squat position and repeat. Do 10 to 12 reps of this exercise.

An Upper East Side Personal Trainer can be a reliable resource for exercises like these and many others. Yorkville Personal Trainers have varying availability, so now is the time to start a conversation about Upper East Side Personal Training and see if the trainer you think you could work with will have time for a new client.


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