Dumbbell Seated One Leg Calf Raise - Hammer Grip

Also known as: seated dumbbell one leg calf raise - hammer grip

Intermediate

Calves

Dumbbell

The point of Dumbbell Seated One Leg Calf Raise - Hammer Grip is muscle you built on purpose; independent dumbbell loading is how it gets there.

How to do Dumbbell Seated One Leg Calf Raise - Hammer Grip

Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
Pause for a moment at the top, then slowly lower your heel back down to the starting position.
Repeat for the desired number of repetitions, then switch to the other leg.

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Dumbbell Seated One Leg Calf Raise - Hammer Grip Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Seated One Leg Calf Raise - Hammer Grip Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Dumbbell Seated One Leg Calf Raise - Hammer Grip

Easier progression

Dumbbell Single Leg Calf Raise

Harder progression

Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)

Swap Dumbbell Seated One Leg Calf Raise - Hammer Grip For

Sled Calf Press On Leg Press

Smith Seated One Leg Calf Raise

Lever Seated Calf Raise

Dumbbell Seated One Leg Calf Raise - Hammer Grip — Frequently Asked Questions

How do you do the Dumbbell Seated One Leg Calf Raise - Hammer Grip?

Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Seated One Leg Calf Raise - Hammer Grip work?

The Dumbbell Seated One Leg Calf Raise - Hammer Grip primarily targets the calves. It is classified as a legs exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Seated One Leg Calf Raise - Hammer Grip should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated One Leg Calf Raise - Hammer Grip good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Seated One Leg Calf Raise - Hammer Grip?

Try the Sled Calf Press On Leg Press, Smith Seated One Leg Calf Raise or the Lever Seated Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated One Leg Calf Raise - Hammer Grip the same as the seated dumbbell one leg calf raise - hammer grip?

Yes. The Dumbbell Seated One Leg Calf Raise - Hammer Grip is also commonly called the seated dumbbell one leg calf raise - hammer grip. Different gyms and training programs label it differently, but "seated dumbbell one leg calf raise - hammer grip" refer to this same movement.