How to do the Dumbbell Calf Raise
Primary: Calves · also works Forearms. Also called: weighted calf raise.
Step by step
- 1
Hold a dumbbell in each hand and stand with the balls of your feet on a step.
- 2
Let your heels drop below the step for a full stretch.
- 3
Push through the balls of your feet to rise onto your toes.
- 4
Pause and squeeze your calves at the top.
- 5
Lower slowly and repeat.
Coaching cues
- Stand tall with the dumbbells hanging
- Pause at the top
- Control the descent
Common mistakes
- Bouncing
- Partial range
- Leaning forward
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Dumbbell Calf Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Calf Raise work?
Primary: Calves. Secondary: Calves, Forearms
How many sets and reps of Dumbbell Calf Raise should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Calf Raise?
Same movement pattern, different equipment: Standing Calf Raise, Single-Leg Calf Raise, Seated Calf Raise, Leg Press, Seated Dumbbell Calf Raises, Calf Press On The Leg Press Machine.
Is the Dumbbell Calf Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.