PlanWorkouts

Exercise 1381 · REF VW88JNd

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 on a bench or chair with your back straight and your feet flat on the ground.
  2. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
  3. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
  4. Raise your heel as high as possible by pushing through the ball of your foot.
  5. Pause for a moment at the top, then slowly lower your heel back down.
  6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

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 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.