Standing Dumbbell Calf Raise

What it is

This isolation exercise strengthens your calf muscles. You stand holding dumbbells and raise your heels to effectively target the gastrocnemius and soleus. It helps develop definition and power in the lower legs.

Technique tips

• Use a slight elevation under the balls of your feet for full range of motion.
• Keep your torso upright and core engaged throughout the movement.
• Exhale as you raise your heels, inhale as you lower them.
• Hold the peak contraction briefly before slowly lowering your heels.
• Avoid bouncing; control the movement through the entire range.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.