Lower Legs Exercise · Dumbbell

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Dumbbell Seated One Leg Calf Raise - Palm Up

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.

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Also known as: Db Seated One Leg Calf Raise - Palm Up, Dumbell Seated One Leg Calf Raise - Palm Up

Category

Lower Legs

Equipment

Dumbbell

Target

Calves

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Execute ankle plantarflexion by lifting the heels according to your specific standing or seated setup. Ensure your feet remain stable and aligned on the platform throughout the full ascent and descent of the movement.

Common Mistakes to Avoid

• Elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.
• Forcing the heel range: Raise and lower the heels within a range you can control rather than forcing a deep stretch or end position.
• Improper weight shift: Distribute your weight evenly across the ball of the foot rather than rolling to the outside.

How to Breathe During This Exercise

Breathe rhythmically throughout the lift.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Seated One Leg Calf Raise - Palm Up mainly targets your Calves, with your Hamstrings helping support the movement, along with your Glutes.

More Lower Legs Exercises

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

More Calves Exercises

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

Equipment Alternatives

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

Bodyweight Standing Calf Raise Body Weight · Calves Barbell Seated Calf Raise Barbell · Calves Cable Standing Calf Raise Cable · Calves Hack Calf Raise Sled Machine · Calves

FAQ

What muscles does the Dumbbell Seated One Leg Calf Raise - Palm Up work?

The Dumbbell Seated One Leg Calf Raise - Palm Up mainly works your calves. It also helps strengthen your hamstrings and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Seated One Leg Calf Raise - Palm Up?

You do the Dumbbell Seated One Leg Calf Raise - Palm Up with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Seated One Leg Calf Raise - Palm Up?

One mistake to watch for is elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Seated One Leg Calf Raise - Palm Up?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Seated One Leg Calf Raise - Palm Up?

The Bodyweight Standing Calf Raise trains your calves with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.