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Dumbbell Seated Calf Raise
- 1 - Sit on a flat bench or chair with your feet flat on the floor, hip-width apart.
- 2 - Place a dumbbell on each thigh, just above your knees, holding them securely with your hands.
- 3 - Position the balls of your feet on a raised surface such as a weight plate or step, with your heels hanging off the edge.
- 4 - Lower your heels as far down as possible toward the floor, feeling a full stretch in your calves.
- 5 - Press through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top of the movement.
- 6 - Hold the peak contraction for a brief moment, then slowly lower your heels back to the starting position.
- 7 - Repeat for the desired number of repetitions, maintaining controlled movement throughout.
