Dumbbell Calf Front Rack Raise

Setup

• Stand with feet hip-width apart.

• Hold a pair of dumbbells at shoulder height in the front rack position, with elbows bent and dumbbells resting near your shoulders.

Movement

• Engage your core for stability.

• Press through the balls of your feet to lift your heels off the ground as high as possible, contracting your calf muscles at the top of the movement.

• Pause briefly at the peak of the movement.

• Slowly lower your heels back down toward the floor until they are nearly touching but not resting.

• Ensure to maintain a controlled, steady tempo throughout the entire set, avoiding any bouncing.