5 Dumbbell Seated One Leg Calf Raise - Palm Up Alternatives for Home

If you can’t perform the Dumbbell Seated One Leg Calf Raise - Palm Up, use single-leg standing calf raises, band-resisted seated raises, leg-press calf raises, or donkey calf raises to train plantarflexion. Emphasize full dorsiflexion-to-plantarflexion ROM and pause 1–2 seconds at the top to improve soleus and gastrocnemius activation.

Original Exercise: Dumbbell Seated One Leg Calf Raise - Palm Up

Dumbbell Seated One Leg Calf Raise - Palm Up
Primary Muscle
Calves
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Hamstrings, Glutes
How to Perform Dumbbell Seated One Leg Calf Raise - Palm Up
  1. Sit on a bench or chair with your back straight and your feet flat on the ground.
  2. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
  3. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
  4. Raise your heel as high as possible by pushing through the ball of your foot.
  5. Pause for a moment at the top, then slowly lower your heel back down.
  6. Repeat for the desired number of repetitions, then switch legs and repeat.

Best Dumbbell Seated One Leg Calf Raise - Palm Up Alternatives

Best Match
Dumbbell Seated One Leg Calf Raise - Hammer Grip

1. Dumbbell Seated One Leg Calf Raise - Hammer Grip

96% Match
Calves Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
  2. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
  3. Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
  4. Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
  5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
Dumbbell Seated Calf Raise

2. Dumbbell Seated Calf Raise

86.9% Match
Calves Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
  2. Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge.
  3. Hold onto the dumbbell for stability.
  4. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
  5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
Exercise Ball On The Wall Calf Raise

3. Exercise Ball On The Wall Calf Raise

78.9% Match
Calves Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your back against a wall and place an exercise ball between your lower back and the wall.
  2. Position your feet shoulder-width apart, with your toes pointing forward.
  3. Hold a dumbbell in each hand, with your arms extended by your sides.
  4. Raise your heels off the ground, lifting your body weight onto the balls of your feet.
  5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
Barbell Standing Rocking Leg Calf Raise

4. Barbell Standing Rocking Leg Calf Raise

76.2% Match
Calves Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
  2. Raise your heels off the ground as high as possible, balancing on the balls of your feet.
  3. Slowly lower your heels back down to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell Seated One Leg Calf Raise

5. Dumbbell Seated One Leg Calf Raise

76% Match
Calves Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
  2. Extend your left leg straight out in front of you, keeping your foot flexed.
  3. Place the ball of your right foot on an elevated surface, such as a step or weight plate.
  4. Using your calf muscles, raise your right heel as high as possible.
  5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
Barbell Standing Leg Calf Raise

6. Barbell Standing Leg Calf Raise

75.7% Match
Calves Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place a barbell across your upper back.
  2. Raise your heels off the ground as high as possible, using your calves.
  3. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  4. Repeat for the desired number of repetitions.
Band Single Leg Calf Raise

7. Band Single Leg Calf Raise

75.3% Match
Calves Band Beginner Isolation
How to perform this exercise
  1. Stand with your feet hip-width apart and place the band around the ball of your left foot.
  2. Hold onto a stable object for balance if needed.
  3. Slowly raise your left heel off the ground, lifting your body weight onto the ball of your foot.
  4. Pause for a moment at the top, then slowly lower your left heel back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the right leg.
Band Single Leg Reverse Calf Raise

8. Band Single Leg Reverse Calf Raise

71.3% Match
Calves Band Beginner Isolation
How to perform this exercise
  1. Stand with your feet hip-width apart and place the band around the ball of your foot.
  2. Hold onto a stable object for balance.
  3. Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot.
  4. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other leg.
Donkey Calf Raises

9. Donkey Calf Raises

67.6% Match
Calves Other Beginner Isolation
How to perform this exercise
  1. For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
  2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
  3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Repeat for the recommended amount of repetitions.
Barbell Seated Calf Raise

10. Barbell Seated Calf Raise

66.1% Match
Calves Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the floor and a barbell resting on your thighs.
  2. Place the balls of your feet on a raised platform, such as a block or step.
  3. Position the barbell across your thighs and hold it securely with your hands.
  4. Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles.
  5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.

Why You Might Need a Dumbbell Seated One Leg Calf Raise - Palm Up Alternative

You may substitute this exercise for several reasons: limited or no dumbbells, knee or ankle pain, travel, or a need for greater loading options. Palm-up grip only affects how you hold the weight, not plantarflexion mechanics, so alternatives that reproduce ankle motion still target the calves. Use seated variations with a bent knee to bias the soleus and standing variations with a straight knee to load the gastrocnemius. If joint pain limits dorsiflexion, pick exercises with a smaller ROM or use band tension to control loading while maintaining muscle activation.

How to Choose the Right Substitute

Pick a substitute based on the muscle emphasis you need, available equipment, and any joint restrictions. If you want soleus development, choose seated or bent-knee raises; cue a deep dorsiflexion stretch and a controlled 2–3s eccentric. For gastrocnemius focus, use standing single-leg raises with the knee extended and pause at peak contraction. For progressive overload, select exercises that allow added load (leg-press calf raises or weighted standing raises). Prioritize full ankle ROM and tempo control to maximize plantarflexor activation and hypertrophy.

Frequently Asked Questions

What muscles does Dumbbell Seated One Leg Calf Raise - Palm Up work?

The move primarily targets the soleus and secondarily the gastrocnemius by driving plantarflexion. Because you perform it seated with a bent knee, the soleus receives greater activation; cue a full dorsiflexion stretch before each rep for maximal recruitment.

What is the best bodyweight alternative to Dumbbell Seated One Leg Calf Raise - Palm Up?

Single-leg standing calf raises on a step are the best bodyweight option. Drop the heel below the step for a full stretch, then rise onto the toes with a 1–2 second pause at the top to increase gastrocnemius activation.

Can I build muscle without doing Dumbbell Seated One Leg Calf Raise - Palm Up?

Yes. You can hypertrophy calves with other plantarflexion exercises if you apply progressive overload and control tempo. Use heavy standing raises, leg-press calf raises, or slow eccentrics (3s descent) to stimulate both soleus and gastrocnemius.

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