How To Do Seated Dumbbell Calf Raise Properly

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 get access to a gym.

Begin the set up 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.

Without hitting the floor, ensure that your heels drop as far as possible. This will be your starting position.

Proceed to slowly raise your heels off the floor, and ensure they also go as far as possible.

Squeeze your calves and hold for a count or two, and then slowly take them back to the initial starting position. This is one rep. Repeat for the desired number of reps.

SEATED DUMBBELL CALF RAISE TIPS TO CONSIDER

In order 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 equally advised to start with minimum reps and advance as you get stronger.

In order to make them even more effective, you have the liberty of making these calf raises unilateral in order to address muscle imbalance and help in strengthening 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 in order 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 through out this routine. Using momentum is not as effective as using slow and controlled pace.

Perform your raises slowly in order to record increased strength and aesthetic improvement in your calves.

ARCHING YOUR BACK

While performing the seated dumbbell calf raise, ensure that you are sitting up, with your chest up and straight.

Leaning too forward will se your body distributing both your weight and that of the dumbbells to other parts, hence making the exercise less effective, leaving you at risks 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

In order to better train your calves, it is better to know the muscles that are involved for effective reps.

The calves are each made up of two primary muscles- the soleus and the gastrocnemius. The soleus is located 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 in increasing the size of your calf muscles. 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 consistence in your training, this exercise will build stronger calf muscles, which in turn protect the ankles.

Seated dumbbell raises will also increase your explosive power. Through 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 is able to 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 pre-existing lower-body injury.