← All exercises Exercise Seated Dumbbell Calf Raise Isolation | Intermediate
A seated calf raise with a dumbbell resting on top of the knee for load, rising onto the toes with the knee bent, which biases the soleus more than a standing calf raise.
Tips & instructions Form
Hold the dumbbell steady on the knee throughout, using the free hand to stabilize it if it tends to roll forward.
Progression
A free-weight alternative to the seated calf raise machine, using the bent-knee position to emphasize the soleus the same way the machine does.
Muscle groups Primary: Soleus
Secondary: Gastrocnemius
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