Plan B
Seated Dumbbell Calf Raise
Calves (soleus)
3Sets
12Reps
RIR 1-2Load
Swap reason — Can be done on any bench/chair with dumbbells. Use the same 3 x 12 and choose a load that leaves 1-2 clean reps in reserve.
Sets done
0 / 3 · 12 reps · RIR 1-2
- 1
Sit on a bench with balls of feet on a plate or step.
- 2
Rest dumbbells on your thighs near the knees.
- 3
Lower heels for a deep stretch.
- 4
Press up onto your toes and pause at the top.
- Form cues
- Pad the dumbbells if needed
- Slow stretch
- Pause and squeeze