Calves / Beginner / Isolation (single joint)

Seated Single-Leg Dumbbell Calf Raise

A seated calf raise with a dumbbell on one knee, working one calf at a time.

At a glance

Primary

Calves

Equipment

Dumbbells, Bench

Movement pattern

Ankle push-off (plantar flexion)

Level

Beginner

Type

Calves, Isolation (single joint), One side at a time

How to do it

1. Sit on a bench with the ball of one foot on a block and a dumbbell resting on that knee.
2. Let your heel drop below the block for a stretch.
3. Raise your heel as high as possible.
4. Pause, lower slowly, and switch legs after the set.

Tips

• Hold the dumbbell steady on the knee.
• Use a full range of motion.

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