← Library
Do both legs at once if you like
LegsBack-friendly
Seated Dumbbell Calf Raise
Sitting down means no weight on your spine — just the calves working.
💪 Calves🏋️ dumbbells🏋️ bench
Photos: free-exercise-db (public domain)
Step by step
1 / 5Setup
Sit on a bench with the balls of your feet on a plate or step.
Show all steps
- Setup: Sit on a bench with the balls of your feet on a plate or step.
- Setup: Rest dumbbells on your knees.
- Lower your heels for a deep stretch.
- Push up as high as you can onto your toes.
- Hold 1 second at the top.
Watch a video demo
Opens a YouTube search in a new tab
Tempo coach
Pull 1sSqueeze 1sLower 2s
▶
Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.
Pre-set checklist
0/2🛡️ Back safety
- •No spinal loading at all.
✗ Common mistakes
- ✗Bouncing through tiny reps
In your plan
Your recent sets
No sets logged yet.