Exercise guide · Intermediate · Compound

Dumbbell Seated One Leg Calf Raise - Palm Up - Bench Variation: How to Do It & Muscles Worked

The dumbbell seated one leg calf raise - palm up is an isolation exercise targeting the calf muscles, performed while seated with a dumbbell placed on the thigh. It helps build strength and muscle endurance in the calves, with some secondary activation of the hamstrings and glutes.

Primary muscles
Calves
Secondary muscles
Hamstrings , Glutes
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell seated one leg calf raise - palm up - bench variation
Front view: muscles worked by the dumbbell seated one leg calf raise - palm up - bench variation. Primary: calves. Secondary: hamstrings and glutes.
Back view: muscles worked by the dumbbell seated one leg calf raise - palm up - bench variation. Primary: calves. Secondary: hamstrings and glutes.
Primary Secondary

How to do the dumbbell seated one leg calf raise - palm up - bench variation

  1. Step 1: Sit on a bench or chair with your back straight and your feet flat on the ground.
  2. Step 2: Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
  3. Step 3: Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
  4. Step 4: Raise your heel as high as possible by pushing through the ball of your foot. Perform with bench intensity.
  5. Step 5: Pause for a moment at the top, then slowly lower your heel back down.
  6. Step 6: Repeat for the desired number of repetitions, then switch legs and repeat.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated one leg calf raise - palm up - bench variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated One Leg Calf Raise - Palm Up - Bench Variation alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.