▸ Legs
Calf Raise On A Dumbbell
CalvesDumbbell
intermediate · isolation · strength
A calves movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
02
Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
03
Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
04
Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
05
Repeat for the recommended amount of repetitions.