Calf Raise to High Pull (Dumbbell)
A dynamic compound exercise that combines a calf raise with an explosive upper body pull to build power and coordination. This movement targets the calves, shoulders, and traps while teaching the fundamental 'triple extension' mechanics used in athletic training.
This explosive movement requires high neural drive, making it sensitive to fatigue. The AI analyzes your daily HRV and sleep data to determine if your central nervous system is recovered enough for power training or if you should lower the intensity. Additionally, by tracking your RPE and speed of movement, the app ensures you are moving the weight explosively rather than grinding through reps, which is critical for developing power without compromising shoulder safety.
Form Cues
- Explode upwards onto your toes to initiate the movement
- Keep the dumbbells close to your body like you are zipping up a coat
- Drive your elbows high and out to the sides
- Squeeze your glutes and calves simultaneously at the top
- Don't pull with your arms before extending your hips and ankles
- Don't let the dumbbells swing away from your torso
- Don't shrug your shoulders up to your ears without lifting elbows
- Don't slam your heels down on the return
Common Mistakes
- Using arms to lift instead of leg drive
- Rounding the back
- Letting weights drift forward
- Lack of coordination between lower and upper body
Muscles Worked
This exercise primarily targets the calves (gastrocnemius and soleus) through the explosive plantar flexion, while the upper trapezius and deltoids work to pull the weight upward. It effectively bridges the gap between lower body power generation and upper body pulling strength, engaging the core and forearms for stability.
Primary
Secondary
Get Personalized Coaching for Calf Raise to High Pull (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.