Unlike the standing calf raises, where both calf muscles will be worked simultaneously, the seated dumbbell calf raise will mostly train your inner calf muscles, known as soleus.
This heel lift exercise will see you lifting a couple of weights- dumbbells to be precise, using your calves.
One great advantage of this routine is that you can perform it at the comfort of your home so long as you get access to a sit and weights.
This article will delve deeper into this exercise and highlight everything you need to know about it.
HOW TO DO SEATED DUMBBELL CALF RAISE PROPERLY
As mentioned before, the seated dumbbell calf raise is a great exercise for those who cannot access a gym.
Begin the setup by placing a block at the end of a bench. Proceed to grasp the dumbbells and sit on the end of the bench.
Place the balls of your feet at the edge of this block and rest the ends of the dumbbells on your thighs. Ensure that the dumbbells are positioned closer to your knees.
Ensure that your heels drop as far as possible without hitting the floor. This will be your starting position.
Proceed to raise your heels off the floor slowly, and ensure they also go as far as possible.
Squeeze your calves, hold them for a count or two, and then slowly take them back to the starting position. This is one rep. Repeat for the desired number of reps.
SEATED DUMBBELL CALF RAISE TIPS TO CONSIDER
To get more from your calves, ensure you complete the full range of motion for the exercise as this will see your muscles worked to effectiveness.
If you are a beginner, you can start doing this exercise using low-weighted dumbbells and advance gradually.
You are advised to start with minimum reps and advance as you get stronger.
To make them even more effective, you have the liberty of making these calf raises unilaterally to address muscle imbalance and help strengthen both sides of your body equally.
As indicated in the steps above, be sure to squeeze your calves at the top of every rep as this will ensure maximum engagement.
COMMON SEATED DUMBBELL CALF RAISE MISTAKES TO AVOID
Ensure you avoid the following common mistakes to make your seated dumbbell calf raise safe and effective.
NOT WARMING UP BEFORE THE EXERCISE
Warm-up, precisely stretching is the most common form of warm-up for the seated dumbbell calf raise. This is because it will help in preventing exercise-related cramping and also increase flexibility.
RAISING WITH MOMENTUM
Ensure that you control the tempo of your raises throughout this routine. Using momentum is not as effective as using slow and controlled pace.
Perform your raises slowly to record increased strength and aesthetic improvement in your calves.
ARCHING YOUR BACK
While performing the seated dumbbell calf raise, ensure that you sit up, with your chest up and straight.
Leaning too forward will see your body distributing both your weight and that of the dumbbells to other parts, hence making the exercise less effective, leaving you at risk of developing back pains.
CHEAT REPS
Avoiding the full range of motion required by this exercise will reduce the impact on the target muscles. It might also leave you at risks of injury in the associated muscles.
SEATED DUMBBELL CALF RAISE MUSCLE WORKED
To better train your calves, it is better to know the muscles involved for effective reps.
The calves are composed of two primary muscles- the soleus and the gastrocnemius. The soleus is deep inside the calf and plays a critical role in ankle stability and plantar flexion.
The gastrocnemius on the other hand is located towards the surface of the calf and is easily reached compared to the soleus muscle.
This muscle is mostly hit in most calf training and it plays a role in plantar flexion while also assisting with some level of knee flexion.
When the knee moves through various degrees of flexion, both the soleus and gastrocnemius muscles are involved.
For example, when it is flexed to 90 degrees or more, the soleus will be the primary muscle working. This point is important for those training using seated dumbbell calf raise.
SEATED DUMBBELL CALF RAISE BENEFITS
The following are the benefits associated with this great isolation exercise.
Seated dumbbell calf raise can help increase your calf muscles’ size. This is because this exercise mainly targets the soleus muscle of the calf and to a lesser extent, also targets the gastrocnemius muscle.
This exercise can increase your ankle stability and mobility. With consistency in your training, this exercise will build stronger calf muscles, which protect the ankles.
Seated dumbbell raises will also increase your explosive power. By strengthening the muscles that are responsible for flexion and plantar flexion in your calves, you will automatically improve your explosive power.
This means that you will get better and better at day-to-day movements such as sprinting and jumping.
This exercise is always a great home exercise which is a great advantage for those who want to work their calf muscles but do not have access to a gym.
This exercise is also low impact which means, it can work your calf muscles to the maximum without putting you at risks of injuries in your feet and ankles.
SEATED DUMBBELL CALF RAISE ALTERNATIVES
SINGLE-LEG CALF RAISE
This alternative will equally strengthen your calves, using your body weight as the main resistance.
TIP-TOE FARMERS WALK
This alternative is similar to the traditional farmers carry, only that you will need to walk on your tip toes instead of the whole foot.
TAKE AWAY
The seated dumbbell calf raise is a great exercise to all people; however, you should refrain from it if you have a pre-existing lower-body injury.
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