Get Amazing Legs with Calf Raises on a Dumbbell
This is an isolation exercise that builds strength to your calves. Your calves are trained as you push on the dumbbells to stand on your toe to balan...
This is an isolation exercise that builds strength to your calves. Your calves are trained as you push on the dumbbells to stand on your toe to balance yourself. Use a set of dumbbells that have rounded plates to make the exercise more challenging. Rounded plates move a lot more compared to flat ones, resulting to more effort on your part to keep steady and stationary.
Look for a sturdy object to hold on to so you can balance yourself as you stand on the dumbbell handle. You can use the barbell holder and place a bar across it for support. Place a dumbbell at your foot and step on the dumbbell by rolling it forward as you hold on a bar for balance to help you stretch your calve muscles. This will be your starting position.
Exhale as you carefully and slowly roll the dumbbell backwards, contracting your calf muscles as you do so. Your weight should be carried by your calf muscles and your other foot suspended in midair in the same level as your foot. Give your calf a hard contraction once you reach the peak level and hold the position for a second. Inhale as you roll the dumbbell forward to return to starting position.
Repeat with the number of recommended reps and sets and do the same exercise on the other leg. You can also do this by standing on the head of a bigger and wider dumbbell.
Authored by Andrew Scott from the Extreme Home Workout.com. To get ahold of Shaun T’s newest and best workout click GetInsanity.com.
Great excersise i will be trying this one thanks for the advice.
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I use these for P90X and, as others have said, the only drawback is the length which makes it a little awkward for the exercises where the weights are close to your body. Other than that, they work great. They take up very little space and are quickly and easily adjusted. I’m very happy with them.