How to do a dumbbell standing calf raise

Setup:

1. Grip: Hold a dumbbell in each hand at your sides.
2. Stance: Stand with your feet about hip-width apart.
3. Position (Optional): For a greater range of motion, stand with the balls of your feet on an elevated surface (like a step or weight plate) and your heels on the floor.

The Movement:

1. Raise: Press through the balls of your feet to raise your heels as high as possible.
2. Squeeze: Squeeze your calf muscles at the top of the movement and hold for a moment.
3. Lower: Slowly lower your heels back to the starting position, getting a good stretch at the bottom if you are on an elevated surface.

Tips:

• Keep your body upright and your core engaged. Avoid leaning forward.
• Don't bounce at the bottom of the movement; use controlled muscle action.
• This exercise primarily targets the gastrocnemius muscle.