How to perform Dumbbell Seated Calf Raise with proper form
Starting Position
- Sit on a Bench: Use a bench with your feet flat on the floor, knees at 90 degrees.
- Dumbbells Placement: Hold a dumbbell in each hand, resting the weights on your thighs above your knees.
Execution
- Foot Position: Lift your heels off the ground, keeping the balls of your feet on the floor.
- Ankle Motion: Raise your heels as high as possible by pushing through the balls of your feet.
- Pause: Hold the top position for a moment to maximize contraction.
- Lowering Phase: Slowly lower your heels back down to the starting position, feeling a stretch in your calves.
Tips for Proper Form
- Maintain Upright Posture: Keep your back straight and avoid leaning forward or backward.
- Controlled Movement: Ensure movements are smooth and controlled, avoiding any bouncing.
- Avoid Excessive Weight: Focus on form over weight to prevent injury.
- Breathing: Exhale while lifting your heels; inhale while lowering.
Common Mistakes
- Leaning Forward: Keep your torso upright.
- Using Momentum: Avoid jerking movements; maintain control.
- Partial Range of Motion: Ensure you go through the full range, from the lowest position to fully raised.
Summary
The Dumbbell Seated Calf Raise effectively targets the calf muscles when performed correctly. Focus on form, control, and full range of motion for optimal results.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest