How to do a Dumbbell Seated Calf Raise

The Dumbbell Seated Calf Raise is a beginner dumbbell exercise that works your calves, with help from your hamstrings.

How to do a Dumbbell Seated Calf Raise, step by step

1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
2. Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge.
3. Hold onto the dumbbell for stability.
4. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using too much weight leading to poor form
• Bouncing at the bottom
• Not achieving full range of motion

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

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

Frequently asked questions

What muscles does the Dumbbell Seated Calf Raise work?

The Dumbbell Seated Calf Raise mainly works your calves. It also works your hamstrings.

Is the Dumbbell Seated Calf Raise good for beginners?

Yes. The Dumbbell Seated 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 Seated 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 Seated Calf Raise?

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

Put it in a workout plan

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