Dumbbell Seated One Leg Calf Raise - Palm up

Dumbbell Seated One Leg Calf Raise - Palm up

The Dumbbell Seated One Leg Calf Raise - Palm up is a targeted exercise that primarily focuses on strengthening and toning the calf muscles, specifically the gastrocnemius and soleus muscles. This exercise can be performed at home or in a gym setting, depending on your equipment availability. To perform this exercise, you'll need a dumbbell and a flat bench or sturdy chair. Begin by sitting on the edge of the bench or chair with your back straight and feet flat on the floor. Hold a dumbbell in one hand, with your palm facing up, and place the ball of your foot on the edge of a raised surface such as a step or weight plate. Make sure to position the ball of your foot securely on the edge, keeping your heel hanging off. Slowly raise your heel as high as possible by flexing your calf muscles, then lower it back down to the starting position in a controlled manner. Remember to keep your core engaged and maintain balance throughout the movement. Performing the Dumbbell Seated One Leg Calf Raise - Palm up regularly can help you develop stronger calves, which in turn can benefit your overall leg strength and stability. Additionally, strengthening the calf muscles can improve ankle mobility and reduce the risk of lower leg injuries. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you become stronger. Always listen to your body, and if you experience any discomfort or pain, discontinue the exercise and consult with a fitness professional. Incorporate this exercise into a well-rounded lower body workout routine for optimal results.


  • Sit on a bench or chair with your feet flat on the ground. Place a dumbbell on your thigh with your palm facing up.
  • Extend one leg out in front of you and flex your foot so that your toes are pointing towards your knee. This is your starting position.
  • Press the ball of your foot into the ground and raise your heel as high as possible, squeezing your calf muscle at the top of the movement.
  • Hold the contraction for a second, then slowly lower your heel back down to the starting position.
  • Repeat for the desired number of reps, then switch legs and repeat the exercise.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight to ensure you can perform the exercise with control and proper technique.
  • Gradually increase the weight as your strength and balance improve.
  • Keep your movements slow and controlled to maximize muscle activation.
  • Remember to breathe throughout the exercise, exhaling on the exertion phase.
  • Incorporate this exercise into your leg and calf training routine for well-rounded lower body development.
  • Pay attention to your foot position and make sure your toes are relaxed and not gripping the floor.
  • Maintain a smooth and steady tempo, avoiding any jerking or bouncing movements.
  • Listen to your body and stop the exercise if you experience any pain or discomfort.


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