Dumbbell calf raises
The dumbbell calf raise exercise is a calf raise variation which can be performed in a situation where there is no access to calf raise machines, such as in a home set up. Performing a calf raise on a raised box, with a dumbbell for added resistance, can stress the gastrocnemius effectively.
The dumbbell calf raise could be performed with both legs executing the exercise, or to increase resistance it could be performed once leg at a time. This also results in isolateral training, where each gastrocnemius muscle is working independently, thus result equal workload.
Performing dumbbell calf raises
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbell that is of a suitable weight for to execute the exercise.
- Find a steady raised platform, and place it close to steady stationary equipment.
- Whilst grasping dumbbell in one hand, place ball of working foot on raised platform.
- Rest the non working foot to the rear of the working foot for better balance.
- Grasp the near by equipment with free hand for support.
- Raise heel of foot by extending the ankle. Extend fully onto tip toes.
- Once peak contraction is reached, slowly descend by bending ankle, until calf is stretched.
- Repeat in same manner for opposite leg.
- Repeat for desired amount of repetitions.
Dumbbell calf raises courtesy of Fitness Uncovered - Bodybuilding & Fitness
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