How to do the Dumbbell Seated One Leg Calf Raise - Hammer Grip
Dumbbell Seated One Leg Calf Raise - Hammer Grip is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Dumbbell Seated One Leg Calf Raise - Hammer Grip demonstration · © GymiaFit
Dumbbell Seated One Leg Calf Raise - Hammer Grip at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Seated One Leg Calf Raise - Hammer Grip step by step
- 1Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
- 2Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
- 3Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
- 4Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
- 5Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other leg.
Dumbbell Seated One Leg Calf Raise - Hammer Grip — questions
What muscles does the Dumbbell Seated One Leg Calf Raise - Hammer Grip work?
The Dumbbell Seated One Leg Calf Raise - Hammer Grip primarily targets the Calves. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Dumbbell Seated One Leg Calf Raise - Hammer Grip?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated One Leg Calf Raise - Hammer Grip suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated One Leg Calf Raise - Hammer Grip?
Dumbbell Seated Calf Raise, Dumbbell Seated One Leg Calf Raise, Dumbbell Seated One Leg Calf Raise - Palm Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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