exercises

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Standing Dumbbell Calf Raise

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How to: Standing Dumbbell Calf Raise

Primary Muscles Used:Calves

Equipment:Dumbbell(s), Step

Trainer:Chontel Duncan

  1. Holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended by your sides, plant both feet on a small step slightly further than shoulder-width apart. Carefully shuffle your feet backwards so that your heels hover off the end of the step. Inhale. Lower your heels slightly towards the mat. This is your starting position.
  2. As you feel a stretch on the back of your legs at the bottom of the movement, exhale and press into the balls of your feet to raise your heels approximately [5cm] - [10cm] higher than the step.
  3. Inhale. Lower your heels to return to the starting position. Repeat for the specified number of repetitions.

Alternative Exercises for Calves

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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