Male model ex_CKRSL5

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Lower Legs · Dumbbell

Dumbbell Seated Calf Raise

beginnerstrength

Dumbbell Seated Calf Raise is a beginner isolation strength exercise that works the calves (lower legs), with the shins assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Shins · tibialis anterior

How to do Dumbbell Seated Calf Raise

Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart. Place a dumbbell on each knee, holding them in place with your hands.
Lift your heels off the floor by extending your ankles, pushing through your forefeet to raise the dumbbells.
Pause at the top of the movement, squeezing your calf muscles.
Lower your heels back just before touching the floor with control, returning to the starting position. Repeat for the desired number of repetitions.

Form tips

Ensure the dumbbells stay balanced on your knees throughout the exercise.
Focus on the contraction in your calf muscles rather than using momentum.
Use a full range of motion, ensuring a deep stretch at the bottom and a strong contraction at the top.

Dumbbell Seated Calf Raise alternatives

Kettlebell Seated Calf Raise

Calves · beginner

Smith Machine Calf Raise

Calves · beginner

Kettlebell Calf Raise

Calves · intermediate

Seated Calf Machine

Calves · beginner

More calves exercises

Calf Raise Clap

Calves · advanced

Standing Calf Raise Resistance Band

Calves · beginner

Landmine Calf Raise

Calves · intermediate

Dumbbell Standing Calf Raise

Calves · beginner

Bodyweight Standing Calf Raise

Calves · beginner

Donkey Calf Raise

Calves · intermediate

Dumbbell Seated One Leg Calf Raise Hammer Grip

Calves · beginner

Kettlebell Single Leg Calf Raise

Calves · intermediate

Dumbbell Seated Calf Raise FAQ

What muscles does Dumbbell Seated Calf Raise work?

Dumbbell Seated Calf Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins work as secondary muscles.

What equipment do you need for Dumbbell Seated Calf Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Seated Calf Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Seated Calf Raise good for beginners?

Yes. Dumbbell Seated Calf Raise is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Dumbbell Seated Calf Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Seated Calf Raise?

Other exercises for the calves include Kettlebell Seated Calf Raise, Smith Machine Calf Raise, Kettlebell Calf Raise and Seated Calf Machine.

For developers

Use Dumbbell Seated Calf Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_CKRSL5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_CKRSL5",
  "name": "Dumbbell Seated Calf Raise",
  "model": "male",
  "target": "Calves",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_CKRSL5/mp4-720.mp4?…",
    "poster": "https://…/ex_CKRSL5/poster.jpg?…"
  }
}