Description

The dumbbell seated one leg calf raise - palm up is an isolation exercise that targets the calf muscles. It helps in strengthening and toning the calf muscles.

Starting Position

Sit on a bench with one foot flat on the ground and the other foot elevated on a step or platform. Hold a dumbbell in one hand with your palm facing up.

Technical Execution

Slowly raise your heel by pushing through the ball of your foot, lifting your body up. Pause at the top of the movement and then lower your heel back down.

Range of Motion

Focus on achieving a full range of motion by lowering your heel until you feel a stretch in your calf muscles and then lifting it as high as possible.

Variations

You can perform this exercise with both feet simultaneously for a bilateral calf workout or switch to a different foot placement for variation.

Common Mistakes

Common mistakes include using too heavy weights, bending the knee too much, or not maintaining proper form throughout the movement.

Practical Advice

Ensure to sit upright with your core engaged and maintain control throughout the movement. Use a comfortable weight that allows you to perform the exercise with proper form.

Additional Notes

You can increase the difficulty of this exercise by using heavier dumbbells or performing the movement on an elevated surface.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

calves

Secondary Muscles

ankle stabilizers