Dumbbell Seated One-Leg Calf Raise (Hammer Grip)
The seated one-leg calf raise with the dumbbell upright on the knee, one hand on its handle in a neutral grip.
How to do it
Setup
Seated, one foot on a plate, a dumbbell on end on that knee, thumb-up grip on the handle.
Steps
- Keep the bell vertical and lift the heel.
- Pause at the top, the bell's end flat on the knee.
- Lower past the plate; change legs and hands after the set.
Common mistakes
Bell tipping sideways: keep it upright over the knee. Lifting it off the knee by hand: it rests there; the hand only balances it. Heel half lifted: rise to the top every rep.
Breathing
Exhale rising, inhale lowering.
