Calf Rock - Standing Dumbbell
Recommendations: 2-3 Sets, 15-20 Reps, 60 Wght
Intermediate Calves Strength Squat Rack Dumbbell Push Gym
Purpose: This exercise works the calf muscle, specifically the gastrocnemius and the fibialis anterior.
Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf. It also works the fibialis anterior muscle on the front of the shin.
Stand upright with a dumbbell in each hand down at your sides. Your feet will be flat on the floor, about shoulder-width apart, and your legs straight. This is the starting position. Raise your heels with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heels to the floor, bending the knees until your calves are stretched. Inhale during this movement. Lift your toes by contracting the tibia (front shin) muscle. Exhale during this movement. Hold for a second. Return to the starting position. Repeat for the recommended number of repetitions.
The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.
Step 1
Stand upright with dumbbells held down at your sides, feet on the floor, straight legs.
Stand upright with a dumbbell in each hand down at your sides. Your feet will be flat on the floor, about shoulder-width apart, and your legs straight. This is the starting position.
Step 2
Raise your heels with an explosive movement, and squeeze your calf muscles. Pause briefly at the top.
Raise your heels with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top.
Step 3
Slowly return to the starting position by lowering your heels to the floor and bend your knees slightly.
Slowly return to the starting position by lowering your heels to the floor, bending the knees until your calves are stretched. Inhale during this movement.
Step 4
Raise your toes as far as you can. Pause.
Lift your toes by contracting the tibia (front shin) muscle. Exhale during this movement. Hold for a second.
Step 5
Slowly return to the starting position by lowering your toes to the floor.
Slowly return to the starting position by lowering your toes to the floor. Inhale during this movement.