Standing calf raises with dumbbells

Regarding the body position for the standing variation of dumbbell calf raises, you position yourself on a calf block or an aerobic stepper. Stand with your feet at hip-width apart on the calf block, with only your toes and the balls of your feet resting on it while your heels are in the air. Your legs are nearly fully extended, your upper body is upright, and your chest is pushed forward. Your lower back has a slight arch, and your gaze is directed forward. You hold a dumbbell in a hammer grip in each hand. Your arms are close to your body, with a slight bend in the elbow joint for protection.

An alternative method is to perform one-legged dumbbell calf raises in a standing position. For this, find a rod or a door handle to hold onto. One leg is nearly fully extended in the air, and on this side, you hold the dumbbell to target the calf muscles of the standing leg specifically.

Movement execution

The execution of the calf raises with dumbbells in a standing position involves lifting the heels while keeping the toes fixed on the calf block. This movement is done while exhaling and aims to go as high as possible. The rest of the body should remain as still as possible. When lowering the heels, you should not fully return to the starting position to maintain the training stimulus.

Moreover

Commence the exercise of single-leg calf raises by lifting the heel of the standing leg, causing the calf muscle to move upward. During this motion, exhale and execute it as far as possible. The rest of the body remains still and is pushed upward automatically by the leg movement. Subsequently, while inhaling, lower the heel again, pausing just before reaching the ground before executing the next repetition.

Stressed muscles and common mistakes

For additional insights into the muscle groups involved and common mistakes in the exercise "Standing Calf Raises with Dumbbells," I recommend taking a look at the corresponding page on "Standing Calf Raises."

Alternative variations to standing calf raises with dumbbells

To diversify your training, you have access to various exercises and variations that pertain to "Standing Calf Raises with Dumbbells."