Calves · Beginner

Standing Dumbbell Calf Raise

Calves

Equipment: Dumbbell

How to do it

• Stand tall, feet hip-width, toes forward, dumbbells at sides
• Keep your knees straight but not locked, hips stacked
• Press through the balls of your feet to raise your heels
• Rise as high as you can and pause at the top
• Lower your heels slowly all the way to the floor

Common mistake

✕ BARELY LIFTING THE HEELS → ✓ RISE HIGH ON THE BALLS OF FEET

Starting point: 3 sets × 12–20 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: wiu.edu, ocw.mit.edu, acefitness.org.