How to do: Standing Dumbbell Calf Raise

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Standing Dumbbell Calf Raise — starting position — Start position

Standing Dumbbell Calf Raise — finishing position — Finish position

Step-by-step instructions

1Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
2With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
3As you inhale, go back to the starting position by slowly lowering the heels.
4Repeat for the recommended amount of times.

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Photos & base instructions from the open-source Free Exercise DB (public domain).