Seated Dumbbell Calf Raise

Seated Dumbbell Calf Raise Instructions

• Be seated on flat bench with the butt end of a DB resting atop each quad.
• Position a plate on the ground in front of you. Rest the ball of your foot on the plate with your heels off the back-end.
• In a controlled manner, flex/extend at the ankle through a full range-of-motion.
• Actively control the concentric and eccentric portion of the exercise.
• At the top of the exercise, think about driving your heel into the back of your knee.
• You are conscientiously shortening and lengthening the musculature of the calf to control the movement. 
• Don't mindlessly press the balls of your feet into the plate. Control the weight.
• Use your hands to passively control the weight.
• Don't bounce the weight up. Really emphasize controlling the exercise with your calves.
• As you fatigue, negate the feeling of lifting the weight with assistance from your quads. This will negate full calf activation. 

*Tips*

• Establish a strong mind-muscle connection and be deliberate with each repetition. 
• Experiment with different rep schemes and various time-under-tension protocols. 
• Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.