Standing Calf Raise (Dumbbell)
The Standing Calf Raise (Dumbbell) is a lower body isolation exercise that strengthens the calves by lifting the heels against resistance. This movement targets the gastrocnemius and soleus muscles to improve lower leg size, ankle stability, and explosive power.
Calves are notoriously stubborn muscles that require precise progressive overload to grow, which is where AI-driven tracking excels. The app analyzes your RPE and performance data to ensure you are truly challenging the muscle near failure rather than just counting reps, while also monitoring your daily step count and recovery metrics to prevent Achilles overuse. If you report ankle discomfort, the system can instantly adjust the volume or suggest seated variations to reduce strain on the joint.
Form Cues
- Stand tall with your core braced and shoulders back
- Lower your heels as far as comfortable to stretch the calves
- Drive through the balls of your feet to raise your heels as high as possible
- Pause for one second at the top of the contraction
- Control the descent slowly over 2-3 seconds
- Don't bounce at the bottom of the movement
- Don't bend your knees significantly during the lift
- Don't roll your ankles outward or inward
- Don't use momentum to swing the weight up
- Don't cut the range of motion short
Common Mistakes
- Bouncing out of the bottom position
- Performing half-reps with limited range
- Using too much weight and sacrificing form
- Shifting weight onto the toes too early
- Letting the ankles roll outward
Muscles Worked
This exercise primarily targets the gastrocnemius, the large, diamond-shaped muscle on the back of the lower leg responsible for size and power. It also engages the soleus muscle underneath and relies on the core and forearms for stability and grip strength while holding the dumbbells.
Primary
Secondary
Get Personalized Coaching for Standing Calf Raise (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.