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Lower Legs Exercise · Dumbbell

Dumbbell Seated One Leg Calf Raise - Palm Up exercise animation

Dumbbell Seated One Leg Calf Raise - Palm Up

Category
Lower Legs
Equipment
Dumbbell
Target
Calves

Holding the dumbbell palm-up changes the grip demand but not the target — this is still a bent-knee, single-leg raise built to hit the soleus rather than the larger gastrocnemius that dominates standing calf work. The unilateral setup also makes it obvious when one calf is lagging behind the other.

How to Do the Dumbbell Seated One Leg Calf Raise - Palm Up

  1. Sit upright on a bench or chair with your feet flat on the floor.
  2. Hold a dumbbell in one hand and rest it on top of your thigh with your palm facing upward.
  3. Raise one leg off the floor and extend it forward, keeping a slight bend in the knee.
  4. Push through the ball of your standing foot to lift your heel as high as you can.
  5. Hold briefly at the top, then lower your heel back down slowly.
  6. Repeat for the desired number of reps, then switch to the other leg.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Seated One Leg Calf Raise - Palm Up primarily targets the Calves, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Lower Legs Exercises

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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 One Leg Calf Raise - Palm Up work?
The Dumbbell Seated One Leg Calf Raise - Palm Up primarily targets the calves, with the hamstrings and glutes assisting.
What equipment do I need for the Dumbbell Seated One Leg Calf Raise - Palm Up?
The Dumbbell Seated One Leg Calf Raise - Palm Up is done with a dumbbell.
What's a good alternative to the Dumbbell Seated One Leg Calf Raise - Palm Up?
If you don't have access to a dumbbell, the Ankle Circles targets the same calves using body weight instead.