Standing Calf Raise (Dumbbell)
Trains the calves. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Standing Calf Raise (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×15–20the shape they run most (1 session)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell Only Full Body | Full Body B | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Standing Calf Raise (Dumbbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Standing Calf Raise (Dumbbell) trains
Technique
How to do the Standing Calf Raise (Dumbbell)
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides. Keep your posture straight and your core engaged.
- Slowly raise your heels off the floor by pushing through your forefeet, lifting your body upward as high as possible.
- Hold the top position for a brief moment, feeling the contraction in your calf muscles.
- Lower your heels back down to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid bouncing at the top or bottom of the movement.
- Maintain a straight posture throughout the exercise.
Substitutes
Swap Standing Calf Raise (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Standing Calf Raise (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.