Calf raise · Dumbbells
Standing Calf Raise
The Standing Calf Raise is a calf exercise for the calves, done with dumbbells.
How to do it
- Balls of the feet on a step
- Go all the way down for a stretch
- Rise high and pause 1 s
Coach’s tip
Calf machines work too; slow reps grow calves.
Sets and reps
How the 11 BindTrue programs that use it dose the Standing Calf Raise:
- Sets
- 3–4
- Reps
- 8–20
- Rest
- 45 s to 60 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Lean & Toned Legs Hinge + Step: 4 × 12–15 · 3 days a week
- Chest Like Armor Lower A: 3 × 10–15 · 4 days a week
- Sleeve Stretcher Lower A: 3 × 10–15 · 4 days a week
- V-Taper Builder Squat: 3 × 10–15 · 4 days a week
- Six-Pack Reveal Lower A: 3 × 10–15 · 4 days a week
- Tree Trunk Legs Legs A: 4 × 10–15 · 4 days a week
- Five-Day Mass Builder Lower: 3 × 10–15 · 5 days a week
- Golden-Era Split Legs: 4 × 10–15 · 6 days a week
- Push Pull Legs Legs A: 4 × 10–15 · 6 days a week
- Push Pull Legs · 3 Days Legs: 3 × 12–15 · 3 days a week
- Upper/Lower 4-Day Lower A: 3 × 8–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.