---
title: "Dumbbell Seated Calf Raise"
description: "Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart."
locale: en
slug: dumbbell-seated-calf-raise
url: "https://hi.fitness/exercises/dumbbell-seated-calf-raise"
primaryMuscle: "Calves"
equipment: ["Dumbbell","Other","Weight plate"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d0576dbe-dumbbell-seated-calf-raise.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Seated Calf Raise

Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart.

## How to do it

1. Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart. Place a dumbbell on each knee, holding them in place with your hands.
2. Lift your heels off the floor by extending your ankles, pushing through your forefeet to raise the dumbbells.
3. Pause at the top of the movement, squeezing your calf muscles.
4. Lower your heels back just before touching the floor with control, returning to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Ensure the dumbbells stay balanced on your knees throughout the exercise.
- Focus on the contraction in your calf muscles rather than using momentum.
- Use a full range of motion, ensuring a deep stretch at the bottom and a strong contraction at the top.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Calf Raise Leg Press Machine](https://hi.fitness/exercises/calf-raise-leg-press-machine) - Calves · Machine
- [Seated Calf Machine](https://hi.fitness/exercises/seated-calf-machine) - Calves · Machine
- [Barbell Standing Leg Calf Raises](https://hi.fitness/exercises/barbell-standing-leg-calf-raises) - Calves · Barbell
- [Single Leg Calf Raise Leg Press Machine](https://hi.fitness/exercises/single-leg-calf-raise-leg-press-machine) - Calves · Machine
- [Smith Machine Calf Raise](https://hi.fitness/exercises/smith-machine-calf-raise) - Calves · Smith machine
- [Barbell Seated on Knee Calve Raises](https://hi.fitness/exercises/barbell-seated-on-knee-calve-raises) - Calves · Barbell
- [Cable Calve Raise](https://hi.fitness/exercises/cable-calve-raise) - Calves · Cable
- [Barbell Calf Jump](https://hi.fitness/exercises/barbell-calf-jump) - Calves · Barbell