Legs · Dumbbell
Dumbbell Seated Calf Raise
How to do the dumbbell seated calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench with the balls of your feet on a small block or plate and a dumbbell resting on each knee. Press through the balls of your feet to lift your heels as high as possible, then lower under control to feel a stretch.
- 1Press your heels up and feel your calves contract
- 2Pause at the top to squeeze, then lower slowly to stretch
- 3Keep even weight across the balls of your feet
Common mistakes
- Do not bounce or use momentum
- Avoid letting the dumbbells slide or your knees drift
- Do not let your ankles roll inward or outward
Muscles worked
The dumbbell seated calf raise mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Kovo programs the dumbbell seated calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.