Dumbbell Seated One Leg Calf Raise - Palm Up
Also known as: seated dumbbell one leg calf raise - palm up
The point of Dumbbell Seated One Leg Calf Raise - Palm Up is muscle you built on purpose; independent dumbbell loading is how it gets there.
How to do Dumbbell Seated One Leg Calf Raise - Palm Up
- Sit on a bench or chair with your back straight and your feet flat on the ground.
- Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
- Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
- 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.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Dumbbell Seated One Leg Calf Raise - Palm Up Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Seated One Leg Calf Raise - Palm Up Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Dumbbell Seated One Leg Calf Raise - Palm Up
Swap Dumbbell Seated One Leg Calf Raise - Palm Up For
Dumbbell Seated One Leg Calf Raise - Palm Up — Frequently Asked Questions
How do you do the Dumbbell Seated One Leg Calf Raise - Palm Up?
Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent. 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 - Palm Up work?
The Dumbbell Seated One Leg Calf Raise - Palm Up 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 - Palm Up should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated One Leg Calf Raise - Palm Up 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 - Palm Up?
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 - Palm Up the same as the seated dumbbell one leg calf raise - palm up?
Yes. The Dumbbell Seated One Leg Calf Raise - Palm Up is also commonly called the seated dumbbell one leg calf raise - palm up. Different gyms and training programs label it differently, but "seated dumbbell one leg calf raise - palm up" refer to this same movement.
