Calf Exercises With Dumbbells

The calf is made up of two different muscles--the gastrocnemeus and soleus. While both muscles work to plantar flex the foot, the gastrocnemeus only works when the knee is extended. Like all other muscles in the body, the muscles of the calf must be overloaded and stressed in order to adapt and become stronger. Dumbbells are the perfect addition to calf exercises if you're looking for an increase in muscular size. Complete two to three sets of eight to 12 repetitions of each exercise.

Dumbbell Calf Raise

The dumbbell calf raise works both muscles in your calves. Stand with your legs hip-width apart and hold a dumbbell in each hand with your palms toward your body. Lift your heels as far off the ground as possible without losing your balance. Squeeze your calves at the top of the movement then slowly lower your heels back to the floor. You can vary your stance by pointing your toes outward or in to target different aspects of your calf. Make this exercise more difficult by standing on a 1- to 2-inch block with the balls of your feet while executing the heel lift.

Single-Leg Dumbbell Calf Raise

Using only one leg at a time to lift the same amount of weight is more challenging and will require the working calf to work much harder. This exercise also will improve your balance. Hold a dumbbell in each hand with your palms in and arms at your sides. Transfer your weight to your right foot then lift your left foot of the ground. Carefully lift your right heel off the floor as far as possible. Squeeze your calf at the top of the movement then slowly lower back to the floor. Repeat the exercise with your left leg. If you are having trouble keeping your balance, hold a dumbbell only in the hand on your working side and place the other hand on a wall or counter to stabilize your body.

Seated Dumbbell Calf Raise

The seated dumbbell calf raise allows you to flex your knees while working your calves. This position relaxes your grastrocnemeus and puts all of the focus on your soleus muscle. Sit on the edge of a bench or chair with your feet hip-width apart. Position the dumbbells on each knee and hold them in place with your hands. Work against the resistance of the dumbbells to lift only your heels as high as possible. Squeeze your calves at the top of the movement then slowly lower back to the starting position.