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Dumbbell Seated Calf Raise

Step by step instructions, muscle activation and variants for the Dumbbell Seated Calf Raise.

EasyCalves

About this exercise

The dumbbell seated calf raise is performed sitting on a bench with dumbbells resting on the thighs, targeting the soleus muscle more directly than standing variations. Because the knee is bent, the gastrocnemius is shortened and the soleus becomes the primary mover, making this an effective isolation exercise for the deeper calf muscle.

How to Perform

  • Sit on the edge of a flat bench and place your feet flat on the floor (or on a raised surface for extra range)
  • Place a dumbbell vertically on each thigh, just above the knee
  • Lower your heels toward the floor until you feel a full stretch in your calves
  • Press through the balls of your feet and raise your heels as high as possible
  • Pause at the top and squeeze your calf muscles
  • Lower your heels back down in a controlled manner to complete the rep

Muscle Activation

Primary
Calves

About the Dumbbell Seated Calf Raise

The Dumbbell Seated Calf Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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