Health & Fitness

Effective methods and tips for dumbbell Calf Raise to train soleus muscles

Effective methods and tips for dumbbell Calf Raise to train soleus muscles
Effective methods and tips for dumbbell Calf Raise to train soleus muscles

We will give a thorough lecture on the correct muscle training method of “Dumbbell Calf Raise” that trains the soleus and gastrocnemius muscles. Let’s train your “calf” firmly by grasping training tips, effective methods and forms, and the optimum weight of dumbbells!

Table of contents

Tighten your calves with dumbbell Calf Raise!

What is the weight of dumbbells that can be used with Dumbbell Calf Raise?

The correct way to do dumbbell Calf Raise (form)

The correct way to do dumbbell Calf Raise (menu)

What are the tips to enhance the effect of Dumbbell Calf Raise?

① Do not bow your head

② Acquire a solid breathing method

③ Train while feeling the stimulus

④ Do not lean forward

⑤ Stimulate both feet in the same way

Make a beautiful calf with a Calf Raise event!

Tighten the calf with dumbbell Calf Raise

The soleus and gastrocnemius muscles are the muscles that control jumping power and leg health. Training called “Calf Raise” allows you to train the soleus and gastrocnemius muscles at the same time. Calf Raise is a training that contracts and stretches the calf muscles by raising and lowering the heels, causing muscle hypertrophy.

This time, we will give a detailed lecture on the applied training of Calf Raise “Dumbbell Calf Raise”. From the correct form to the tips to enhance the muscle training effect, let’s get it firmly and finish it in a firm calf.

What is the optimum dumbbell weight that can be used with Dumbbell Calf Raise?

Dumbbell Weight of dumbbells used when performing Calf Raise

The best weight of dumbbells used in Dumbbell Calf Raise is about 3-5kg. If you use dumbbells for arm curls such as 10 kg, it is easy to lose balance and it may cause injuries. Dumbbell Calf Raise is an event that does not curl, so be sure to choose a weight that can be loaded with plus α.

If you don’t have dumbbells, it is recommended that you put water in a plastic bottle and carry it in a plastic shopping bag.

The correct way to do dumbbell Calf Raise (form)

Men doing dumbbell calf raises

No matter how long it takes, if the foam is broken, it will not be very effective. First, let’s check the correct form of Dumbbell Calf Raise.

The correct form of Dumbbell Calf Raise

  • Choose a place with steps
  • Stand upright on the step with the heel floating
  • Hold the dumbbell and attach it to the side of your body (set position)
  • Raise your heels
  • At the time of (4), feel that the soleus muscle is contracted firmly
  • Stop once when you raise it to the limit
  • After stopping, slowly lower the heel
  • Lower your heels below the set position
  • The soleus muscle stretches firmly
  • Return to set position

The most important point in Dumbbell Calf Raise is to lower your heels below the set position. Simply contracting the heel does not transmit the stimulus and causes muscle hypertrophy. Lower your heels and try to stretch your soleus muscles.

The correct way to do dumbbell Calf Raise (menu)

Muscle training menu to thin the calf: Standing calf

After learning the correct form of Dumbbell Calf Raise, we will introduce you to the actual Dumbbell Calf Raise menu. If you overdo it, you may stop muscle hypertrophy, so be sure to keep the number of times and the number of sets properly.

Dumbbell Calf Raise – Training Menu

  • Hold the set position firmly
  • Raise the heel and contract the soleus muscle
  • After stopping firmly, lower the heel
  • Perform 20 heel up and down movements
  • Interval (1 minute break)
  • Finish with 2 sets of the same training as before the break

Unlike “Standing Calf Raise”, Dumbbell Calf Raise is a weight-added training, so let’s train a little less often. If the load is not enough, we recommend up to 5 sets.

What are the tips to improve the muscle training effect of Dumbbell Calf Raise?

Here are five tips to improve the effectiveness of Dumbbell Calf Raise. Let’s master all the tips and give back to training.

① Don’t bow your head

Contract the soleus muscle with dumbbell Calf Raise

There are cases where beginners of muscle training are training with their heads bowed when performing Dumbbell Calf Raise. Calf Raise should not be bent over. The reason is that if you lower your head, your back will bend and you may hurt your lower back. Always face forward when training dumbbell calf raises.

② Learn a solid breathing technique

Muscle training menu to thin the calf: Single leg Calf Raise

Learning how to breathe is not limited to dumbbell Calf Raise, but is a key to all strength training. Basically, let’s exhale when giving a strong stimulation to the muscle and take in oxygen when relaxing. For Dumbbell Calf Raise, it’s best to exhale when raising the heel and take in air when lowering.

③ Train while feeling the stimulus

Stretch your calf with Dumbbell Calf Raise

In the case of Dumbbell Calf Raise, it is important to train while feeling that the gastrocnemius and soleus muscles are being stimulated when raising and lowering the heel. You can double the training effect just by being aware of it, so be sure to incorporate it positively. It is recommended because it can be used for other strength training.

④ Do not lean forward

Stimulate the soleus muscle with dumbbell Calf Raise

The normal Standing Calf Raise is done by leaning forward a little, but the dumbbell Calf Raise with dumbbells should not lean forward. In the case of Dumbbell Calf Raise, both hands are covered with dumbbells and there is no point to support, so there is a risk of falling. Try to push it straight up to prevent injury.

⑤ Stimulate both feet in the same way

Men’s calf doing dumbbell calf raises

Humans tend to bring the center of gravity to their dominant leg. In other words, even when doing Calf Raise, I unconsciously lean toward my favorite foot. In order to stimulate both feet firmly, first open the foot width in the same way as the shoulder width. And when you move your heels, be aware that you should also move your reverse foot firmly to the limit of range of motion. Training your legs in a well-balanced manner also leads to your core, so be especially aware of tip 5.

Make a well-balanced calf with a Calf Raise event!

We have introduced the correct form and training menu for Dumbbell Calf Raise, and 5 tips to improve the training effect. Please continue to train properly and train your supple calves.

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