How to do the Seated Dumbbell Calf Raises
Primary: Calves.
Seated Dumbbell Calf Raises are an effective exercise to target and strengthen the calf muscles. This exercise involves using a seated calf raise machine while holding a dumbbell on the thigh to increase resistance. By keeping the knees bent, the focus is placed on the soleus muscle, which is a deeper muscle in the calf that's often under-targeted in other calf exercises. This workout is great for enhancing lower body stability and power.
Step by step
- 1
Sit on a bench and place a dumbbell on top of your knee.
- 2
Position the balls of your feet on the edge of the machine platform or a weight plate with your heels hanging off.
- 3
Raise your heels as high as possible by contracting your calves, then slowly lower them back to the starting position.
Coaching cues
- Ensure that only your calf muscles are doing the work; avoid using your thighs or rocking your body.
- Perform the exercise slowly to maximize the muscle contraction.
- Keep your movements controlled to ensure constant tension on your calves.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Seated Dumbbell Calf Raises alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seated Dumbbell Calf Raises work?
Primary: Calves.
How many sets and reps of Seated Dumbbell Calf Raises should I do?
For muscle: 3–4 sets of 8–15 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 Seated Dumbbell Calf Raises?
Same movement pattern, different equipment: Dumbbell Calf Raise, Seated Calf Raise, Standing Calf Raise, Single-Leg Calf Raise, Calf Press On The Leg Press Machine, Barbell Seated Calf Raise.
Is the Seated Dumbbell Calf Raises good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.