Calf Raise On A Dumbbell

Main Muscle Targeted	Calves
Exercise Type	Strength
Auxiliary Muscles Worked
Equipment	Dumbbell
Mechanics Type	Isolation
Exercise Level	Intermediate
Applied Force	Push
Sport

Instructions

1) Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
2) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
3) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second.
Tip:
As you come up, roll the dumbbell slightly backward.
4) Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
5) Repeat for the recommended amount of repetitions.

Variations:
You can also do these standing on the head of the dumbbell, using a large dumbbell that is wider.

Alternative Exercises

Standing Calf Raises, Standing Dumbbell Calf Raise