How to do a Dumbbell Calf Raise

The Dumbbell Calf Raise is a beginner dumbbell exercise that works your calves.

How to do a Dumbbell Calf Raise, step by step

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Raise your heels off the ground as high as possible, using your calves.
3. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
4. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using momentum
• Not achieving full range of motion
• Leaning forward
• Using too much weight

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Dumbbell Seated Calf Raise
• Standing Calf Raise
• Smith Calf Raise

Frequently asked questions

What muscles does the Dumbbell Calf Raise work?

The Dumbbell Calf Raise mainly works your calves.

Is the Dumbbell Calf Raise good for beginners?

Yes. The Dumbbell Calf Raise is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Dumbbell Calf Raise should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Dumbbell Calf Raise?

Good alternatives are Dumbbell Seated Calf Raise, Standing Calf Raise and Smith Calf Raise.

Put it in a workout plan

• Push / Pull / Legs program
• Full body training program
• Hypertrophy program
• Browse all exercises