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Legs Exercise Guide

Standing Dumbbell Calf Raise

Target Muscle
Legs
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner

Step-by-Step Execution Instructions for Standing Dumbbell Calf Raise

  1. 1. Stance & Feet Placement: Set your feet shoulder-width apart to execute Standing Dumbbell Calf Raise with balanced weight over mid-foot.
  2. 2. Core Brace & Inhale: Take a deep breath into your belly to build intra-abdominal pressure.
  3. 3. Lowering / Flexion Phase: Bend at your hips and knees to lower under control during Standing Dumbbell Calf Raise until reaching full target depth.
  4. 4. Drive to Extension: Press forcefully through your mid-foot and heels to drive back to standing starting position.

For Muscle Mass (Hypertrophy)

Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.

For Maximum Strength

Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.

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Targeted Workout Split

Lower Body Focused Workout

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