Dumbbell Seated One Leg Calf Raise Hammer-Grip
Expert Advice
Perform the exercise with a hammer grip to maintain stability and focus on the contraction of the calf without any assistance from the other leg.
How-to-do Steps
- Sit on a bench with one foot flat on an elevated surface, the other foot hanging off.
- Hold a dumbbell vertically with one hand, using a hammer grip, and place it on the thigh of the working leg.
- Push through the ball of your foot to raise your heel as high as possible.
- Slowly lower your heel back down for a full stretch.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Dumbbell Seated One Leg Calf Raise Hammer-Grip primarily targets the Calves, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Calves100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Seated One Leg Calf Raise Hammer-Grip work?
Dumbbell Seated One Leg Calf Raise Hammer-Grip primarily targets the Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Seated One Leg Calf Raise Hammer-Grip?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Seated One Leg Calf Raise Hammer-Grip suitable for beginners?
Yes, Dumbbell Seated One Leg Calf Raise Hammer-Grip is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
