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Seated Dumbbell Tibialis Raise

Calves Tier C for Calves Dumbbell Isolation Pull
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3sets
15-20reps
45srest
~2.5kcal/min

How to do it

Muscles worked

See the full tier list · Calves

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inCalves

Calves burning, with a stretch at the bottom.

Key cue (the coach says it during the set)“Rise as high as you can, hold 1 second, lower all the way.”

Tempo · Up 1 s · hold 1 · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Front thighsBending the knees and bouncing. Keep the legs nearly straight and pause at the bottom.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Start light — the tibialis is a small muscle and tires quickly.
  • Use the full range, from toes pointed to toes pulled all the way up.

Common mistakes

  • Letting the dumbbell or band snap your feet back down.

Breathing

Exhale as you pull your toes up, inhale as you lower.

Equipment needed

Dumbbell
Not owned Bench
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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