Dumbbell Calf Raise
Strengthen your calves with Dumbbell Calf Raises. A simple, effective exercise you can do almost anywhere.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select a pair of dumbbells of appropriate weight and stand up straight holding them by your sides. Your feet should be hip-width apart.
2. Step onto a raised platform or block with the balls of your feet, allowing your heels to drop off the edge for increased range of motion. Keep your shoulders back, core engaged, and gaze forward.
3. Press through the balls of your feet and raise your heels off the ground as high as possible, causing your calf muscles to contract. Ensure that you're lifting straight upwards, rather than pushing forwards or backwards.
4. Hold the lifted position for a moment, squeezing the calf muscles at the top of the movement.
5. Slowly lower your heels back down below the level of the platform to stretch the calf muscles and complete one repetition.
6. Perform the desired number of reps and sets, maintaining control and avoiding any jerky movements throughout the exercise.
Remember to breathe evenly throughout the exercise, exhaling as you lift your heels, and inhaling as you lower them. Adjust the weight of the dumbbells as needed to match your fitness level and goals.
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