PlanWorkouts

Exercise 1379 · REF r29jP7S

Dumbbell Seated Calf Raise exercise animation

Dumbbell Seated Calf Raise

Category
Lower Legs
Equipment
Dumbbell
Target
Calves

Seated calf raises target the soleus — the deeper calf muscle — more directly than a standing raise does, since bending the knee takes the gastrocnemius partially out of the movement. That's the whole reason the seated variation exists: standing raises already train the gastrocnemius well, but the soleus needs a bent-knee angle to get properly loaded. It's the piece that's often missing from calf training that focuses only on standing raises.

How to Do the Dumbbell Seated Calf Raise

  1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
  2. Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge.
  3. Hold onto the dumbbell for stability.
  4. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
  5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Calf Raise primarily targets the Calves, with Hamstrings as the primary synergist muscle group.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have dumbbell? These target the same calves with different equipment.

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

What muscles does the Dumbbell Seated Calf Raise work?
The Dumbbell Seated Calf Raise primarily targets the calves, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated Calf Raise?
The Dumbbell Seated Calf Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Calf Raise?
If you don't have access to a dumbbell, the Ankle Circles targets the same calves using body weight instead.