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Dumbbell Seated One Leg Calf Raise - Hammer Grip | Breezful

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Dumbbell Seated One Leg Calf Raise - Hammer Grip

Dumbbell Seated One Leg Calf Raise - Hammer Grip

Execution Guide

1
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
2
Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
3
Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
4

Muscle Map

Primary

Secondary

Inactive

TargetLower Body

EquipmentDumbbell

MET5

Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.

5

Pause for a moment at the top, then slowly lower your heel back down to the starting position.

6

Repeat for the desired number of repetitions, then switch to the other leg.

Activation

Calves

Primary

HamstringsSecondary

GlutesSecondary

Training Guide

Sets

3–5

Reps

8–12

Rest

60s