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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Calves/Compare

For calf growth

Dumbbell Calf Raise vs Single-Leg Calf Raise

For calf growth, single-leg calf raise rates well ahead on our research criteria: more of the work on the calves, more stretch.

Dumbbell calf raise is easier on the joints.

Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

A
#7
of 9
Dumbbell Calf Raise
Dumbbell
S
#5
of 9
Single-Leg Calf Raise
Dumbbell
Research score
75
85
Target tension
Strong
Excellent
Loaded stretch
Strong
Excellent
Progression
Good
Good
Low cost
Excellent
Strong
See the full calves ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose dumbbell calf raise

  • You want something easier on your joints

Good reasons to choose single-leg calf raise

  • You want the calves to do the work, not other muscles
  • You want more load on the calves while they’re stretched
  • One side is weaker than the other
Dumbbell Calf Raise
Single-Leg Calf Raise
You need
Dumbbells, weight plate
Dumbbells
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
One side at a time
No
Yes
Why they rank where they do

Dumbbell Calf Raise. Works the calves well on a step, but holding the dumbbells limits how heavy you can go.

Single-Leg Calf Raise. One leg at a time with a full stretch at the bottom. Bodyweight goes a long way, then you need a dumbbell.

Questions

Which is better for calf growth, dumbbell calf raise or single-leg calf raise?

For calf growth, single-leg calf raise rates well ahead on our research criteria: more of the work on the calves, more stretch. Dumbbell calf raise is easier on the joints. Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is dumbbell calf raise or single-leg calf raise easier to learn?

About the same: both are easy to learn.

Can you do dumbbell calf raise or single-leg calf raise at home?

Dumbbell calf raise needs dumbbells and a weight plate, so a home gym covers it. Single-leg calf raise needs dumbbells, so a home gym covers it.

Which is easier on the joints, dumbbell calf raise or single-leg calf raise?

Dumbbell calf raise: it rates Excellent for joint and recovery cost in our research rubric, against Strong for single-leg calf raise.

More comparisons

  • Dumbbell Calf Raise vs Seated Calf Raise
  • Donkey Calf Raise vs Dumbbell Calf Raise
  • Donkey Calf Raise vs Single-Leg Calf Raise
  • Seated Calf Raise vs Single-Leg Calf Raise
Dumbbell Calf RaiseSingle-Leg Calf RaiseAll calves exercises