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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 Smith Machine Calf Raise

For calf growth, Smith machine calf raise rates well ahead on our research criteria: easier to progress, more of the work on the calves.

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
#3
of 9
Smith Machine Calf Raise
Machine
Research score
75
94
Target tension
Strong
Excellent
Loaded stretch
Strong
Strong
Progression
Good
Excellent
Low cost
Excellent
Excellent
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 train at home

Good reasons to choose Smith machine calf raise

  • You want to keep adding weight in small steps
  • You want the calves to do the work, not other muscles
Dumbbell Calf Raise
Smith Machine Calf Raise
You need
Dumbbells, weight plate
Smith machine, weight plate
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
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.

Smith Machine Calf Raise. Straight knees keep the gastrocnemius working, and the rails make heavy, deep raises safe and easy to load.

Questions

Which is better for calf growth, dumbbell calf raise or Smith machine calf raise?

For calf growth, Smith machine calf raise rates well ahead on our research criteria: easier to progress, more of the work on the calves. 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 Smith machine calf raise easier to learn?

About the same: both are easy to learn.

Can you do dumbbell calf raise or Smith machine calf raise at home?

Dumbbell calf raise needs dumbbells and a weight plate, so a home gym covers it. Smith machine calf raise needs a Smith machine and a weight plate, so for most people it’s a gym exercise.

Which is easier on the joints, dumbbell calf raise or Smith machine calf raise?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

  • Dumbbell Calf Raise vs Seated Calf Raise
  • Dumbbell Calf Raise vs Single-Leg Calf Raise
  • Donkey Calf Raise vs Dumbbell Calf Raise
  • Leg Press Calf Raise vs Smith Machine Calf Raise
  • Smith Machine Calf Raise vs Standing Calf Raise
  • Donkey Calf Raise vs Smith Machine Calf Raise
Dumbbell Calf RaiseSmith Machine Calf RaiseAll calves exercises