Workout List for Calves Using Only Dumbbells

I Provide a Workout List for Calves Using Only Dumbbells

Many people know what I am speaking of when I say that there is nothing better than a nicely shaped calf. It is this muscle that creates a leanness about your entire body, however, many people do not know how to properly train their calves. This is why I have made a list of incredible calf exercises, where all you need is a dumbbell, and perhaps a best weight bench. Read on to get the calves of your dreams.

The first exercise is the Calf Raise On A Dumbbell

Seated One Leg Calf Raise - Exercise Database

Seated One Leg Calf Raise – Exercise Database

What you will do is put one of your dumbbells on the ground and then stand on the dumbbell handle. It is suggested that you use a dumbbell that is round so it rolls. I know what you’re thinking, “why would you want to stand on round dumbbell?” You will want to have a rolling dumbbell because this will make you work harder to stabilize yourself as you’re doing the calf raises, thus making this exercise more effective. You will want to hand onto something solid as you’re doing the exercise, so you won’t fall. The roll of the dumbbell will allow you to roll your foot over the top of the handle, which gives you a full extension of the calf at the top of the movement. As you come up roll the dumbbell slightly backwards, roll it slightly forward as you come down to get a better stretch. If you don’t have a regular dumbbell, than you may use a dumbbell plate, however, I would suggest using a large 85 punt dumbbell, which is wider.

The second exercise is the Dumbbell Seated One-Leg Calf Raise

What you will do is place a block on the floor about 12 inches from a flat bench. If you don’t have a weight bench, than use a chair. Sit on the bench (or chair) and rest a dumbbell on your upper left thigh about three inches above your knee. You will then want to place the ball of your left food on the block. Raise your toes up as high as you can. You will want to squeeze your calves, then return to the starting position, stretching as far down as possible. Then you will want to switch legs after you have finished the proper amount of reps.

The third exercise is the Standing Dumbbell Calf Raise

Make sure that you place a wooden block or something similar on the ground that is at least 2 – 3 inches tall. Grasp a dumbbell in each hand, and position your toes and balls of your feet on the block with the arches and heels of your feet extending off and resting on the floor. Now begin to stand on your tip-toes, make sure that you keep your knees straight throughout the entire exercise, you can also bend your knees slightly during the stretch — which is when the heels of your feet are slightly below the board. This exercise can also be done with a barbell on your back.

Build Your Best Calves Yet

Build Your Best Calves Yet

And the last exercise for amazing calves requires no dumbbells at all – although if you want a real challenge use very LIGHT dumbbells. The exercise is called Squatting Calf Raise. What you will do is stand with your back straight and your feet about six inches wider than your shoulders. Now, bend your knees in a squatting position – pretend that you are sitting in a chair. Now when you are in full squatting position, maintain your balance, and lift your feet so that you are on your tip-toes. Now, hold this position for five-seconds and lower your heels. Then repeat. You may stand and stretch if you feel you need too. This exercise is one that will really get your calves “on fire.”

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