Seated Dumbbell Calf Raise on Plates

Learn how to do Seated Dumbbell Calf Raise on Plates with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Calves DumbbellsBenchPlates

Seated Dumbbell Calf Raise on Plates is a Dumbbells/Bench/Plates exercise that primarily targets the Calves. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Seated Dumbbell Calf Raise on Plates

Seated on a bench, holding dumbbells on your thighs with the balls of your feet on plates, lift and lower your heels to work your calves.


Instructions:


  • Sit on a bench with the balls of your feet placed on weight plates for an elevated position.

  • Hold a dumbbell on each thigh just above the knees.

  • Let your heels drop towards the ground to stretch your calves.

  • Push through the balls of your feet to lift your heels as high as possible.

  • Lower slowly and repeat.


Common mistakes:


  • Using too much weight and limiting range of motion

  • Bouncing without control at the bottom

  • Letting the ankles roll outward or inward

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Muscles & equipment

Primary muscleCalves
EquipmentDumbbells
EquipmentFlat Bench
EquipmentWeight Plates

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Dumbbell Calf Raise on Plates

Type
Dumbbells exercise
Primary muscle
Calves
Secondary muscles
None
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

More Calves Exercises

Calf Extension (Machine)
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Calf Extension (Machine)

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Calf Press on Leg Press
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Goblet Standing Calf Raise on Plates
MET 3.5

Goblet Standing Calf Raise on Plates

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Seated Calf Raise
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FAQ: Seated Dumbbell Calf Raise on Plates

What muscles does Seated Dumbbell Calf Raise on Plates work?

Seated Dumbbell Calf Raise on Plates primarily targets the Calves.

How do you do Seated Dumbbell Calf Raise on Plates correctly?

Seated on a bench, holding dumbbells on your thighs with the balls of your feet on plates, lift and lower your heels to work your calves. Instructions:...

Is Seated Dumbbell Calf Raise on Plates good for beginners?

Seated Dumbbell Calf Raise on Plates has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Dumbbell Calf Raise on Plates?

Seated Dumbbell Calf Raise on Plates requires: Dumbbells, Bench, Plates.

What are the benefits of Seated Dumbbell Calf Raise on Plates?

Seated Dumbbell Calf Raise on Plates strengthens the Calves, builds functional strength using Dumbbells, Bench, Plates. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Dumbbell Calf Raise on Plates?

Similar exercises to Seated Dumbbell Calf Raise on Plates include Calf Press on Leg Press, Goblet Standing Calf Raise on Plates, Seated Calf Raise, Seated Leg Press Calf Raise. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Dumbbell Calf Raise on Plates better than Calf Press on Leg Press?

Both Seated Dumbbell Calf Raise on Plates and Calf Press on Leg Press target the Calves. Seated Dumbbell Calf Raise on Plates uses Dumbbells, Bench, Plates, while Calf Press on Leg Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Calf Press on Leg Press
MET 3.5

Calf Press on Leg Press

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Goblet Standing Calf Raise on Plates
MET 3.5

Goblet Standing Calf Raise on Plates

  • Dumbbells
  • Plates
Seated Calf Raise
MET 3

Seated Calf Raise

  • Machine
Seated Leg Press Calf Raise
MET 3.5

Seated Leg Press Calf Raise

  • No equipment
Calf Extension (Machine)
MET 3.5

Calf Extension (Machine)

  • Machine

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