Liftworthy
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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

Dumbbell Calf Raise

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Calves

You need

Dumbbells, Weight plate

How to do itPictures · 3 steps
1Stretch
2Top
Main muscles
  1. 1Stand on a step or plate, dumbbells at your sides
  2. 2Lower your heels as far as they go
  3. 3Pause at the top

Most common mistake

Short, bouncy reps.

Watch a demo

Good for

  • Top 10 for calves
  • Easy on the joints and recovery

Compare with

vs Seated Calf Raisevs Single-Leg Calf Raisevs Donkey Calf Raise
A
For calves
#7 of 9
See the full list →
Research
75
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tensionStrong
Loaded stretchStrong
ProgressionGood
Low costExcellent

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SLeg Press Calf RaiseMachine
  • SStanding Calf RaiseMachine
  • SSmith Machine Calf RaiseMachine
  • SSingle-Leg Calf RaiseDumbbell

Takes

None yet
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280