How to Do a Seated Dumbbell Calf Raise
Calves are a stubborn muscle to train and a lot of work needs to go into training them, but the payoff is huge when you see results. Hit your calves doing a seated dumbbell calf raise.
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Instructions
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Sit down on the bench and place the weight plate, 2 x 4 or anything else you can use to elevate your foot in front of you. Do not place the plate too far in front of you, but enough so that you can place your toes on the edge of it with ample room for your heel to go down to stretch the calf muscle when you perform the exercise.
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Place the toes of one foot on the material used to elevate your foot. Now place the dumbbell on the thigh of the same leg. You will place the dumbbell bar across your thigh. The bar should be across your thigh while the plates will be to the left and right of your thigh. Hold it in place with both your hands. The dumbbell should be near your knee on your thigh.
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Lower the heel of the foot that is elevated to the ground. Your heel should now be on the ground while your toes are elevated. You should also start to feel a stretch in your calf muscle. Your heel touching the ground and the weight on your thigh will be your starting position.
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Slowly raise your knee up by pushing down with your toes. As you start to get to the top as high as your knee will lift you will start to feel a contraction and tightness in your calf muscle. Once you feel this contraction hold it for a split second.
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Slowly lower your knee, as you do you will feel your heel start to touch the ground. You will also start to feel a stretch in your calf muscle. Raise and repeat for at least 8 repetitions.
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Switch legs and complete another 8 repetitions to complete a full set.
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Tips & Warnings
You can place a towel on your thigh to cushion the weight if it is uncomfortable.
Start off with a light weight to begin with to get used to this exercise.
