How to Perform Standing Dumbbell Calf Raises

Calves, and legs in general, often seem to get neglected by weightlifters. It seems the more visual type muscles tend to get worked out more. However, working your legs can prove to have other beneficial qualities such as strengthening your overall body. Calves are one of the muscles in your body that you do not need a lot of gym equipment to train. By using just a pair of dumbbells, you can add slabs of muscle to your calves.

Things You'll Need

• Dumbbells

Instructions

How to Perform Standing Dumbbell Calf Raises

1. Find an area in your home where you can perform a standing movement. If you are doing these in the gym, then you will need an area such as in front of the weight stack. Once you have found such an are, grab a set of dumbbells that you can handle for at least eight repetitions.

2. Stand with your feet shoulders-width apart and a slight bend in your knees. Stand straight up with your back and abs as tight as possible; keep your back as straight as possible as well. You will want your body as tight and rigid as possible while you do the exercise so that the emphasis is on your legs and more importantly your calves. Doing this will allow you to get the best work out of your calf muscles.

3. Grasp the dumbbells at your sides and let the weight pull your arms down so that your hands are holding the dumbbells hanging at your side. If the dumbbells are too heavy, try a lighter set of dumbbells. Stand with your feet flat on the ground and grasp the dumbbells in each hand. This will be your starting position.

4. Slowly stand up on your tiptoes, feeling the tightness and contraction in your calf muscle. When you are completely on your tiptoes, you will feel the maximum tightness and contraction in your calves. When you feel this, hold it for up to one second. If you are feeling any tightness and cramping that does not go away, you may need to stop the exercise and stretch out more thoroughly. If the cramping and tightness persist, see your physician.

5. Return to your standing starting position and repeat for at least eight repetitions. Try not to bounce as you perform the movement, as it will take away from the effectiveness of the exercise. Also, be sure to stretch your legs and calf muscles before starting, as it will help to keep your muscles loose and free from injury. It is also advisable to thoroughly warm up your legs before the movement by walking or biking for a few minutes.