Seated Dumbbell Calf Raise
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Calves |
| Secondary Muscle(s) | None |
| Equipment | Dumbbell |
| Emphasis | Isolation |
| Type | Push |
Seated Dumbbell Calf Raise Instructions
- Be seated on flat bench with the butt end of a DB resting atop each quad.
- Position a plate on the ground in front of you. Rest the ball of your foot on the plate with your heels off the back-end.
- In a controlled manner, flex/extend at the ankle through a full range-of-motion.
- Actively control the concentric and eccentric portion of the exercise.
- At the top of the exercise, think about driving your heel into the back of your knee.
- You are conscientiously shortening and lengthening the musculature of the calf to control the movement.
- Don't mindlessly press the balls of your feet into the plate. Control the weight.
- Use your hands to passively control the weight.
- Don't bounce the weight up. Really emphasize controlling the exercise with your calves.
- As you fatigue, negate the feeling of lifting the weight with assistance from your quads. This will negate full calf activation.
*Tips*
- Establish a strong mind-muscle connection and be deliberate with each repetition.
- Experiment with different rep schemes and various time-under-tension protocols.
- Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.