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Dumbbell Reverse Calf Raise
Dumbbell reverse calf raise is an isolation exercise targeting the tibialis anterior through standing ankle dorsiflexion to build ankle stability and prevent shin splints.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Calves, Lower Back, Traps, Obliques
Accessory Muscles
Adductors
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
5/10Gastrocnemius, Soleus
Lower Back
3/10Erector Spinae
Traps
3/10Upper Traps
Obliques
3/10External Obliques, Internal Obliques
Adductors
2/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand facing away from a step or plate edge with heels on the surface and toes hanging off. Hold a dumbbell in each hand at your sides, body upright, core engaged, knees slightly bent.
- Lower your toes toward the floor to stretch the front of your shins.
- Contract your shin muscles to lift your toes as high as possible.
- Pause briefly at the top to squeeze the tibialis anterior.
- Lower your toes slowly and controllably back down.
- Repeat for repetitions while maintaining balance.
Coaching Tips
Form Cues
- Keep core tight.
- Maintain upright posture.
- Squeeze shins at top.
- Control every inch.
- Use support if unsteady.
Breathing
Inhale during the lowering phase and exhale as you lift your toes.
Tempo
2-1-1
Range of Motion
Lower toes to maximum comfortable stretch in tibialis anterior; lift until shins are vertical or full dorsiflexion achieved without pain.
Safety
Safety Notes
- Use a support for balance if needed.
- Avoid if you have acute shin or ankle pain.
- Start with light weights or bodyweight.
- Perform slowly to prevent strain.
- Consult a professional for lower leg injuries.
Spotting
No spotter required; hold onto a wall or rack for balance support during the movement.
Common Mistakes
- Bouncing at the bottom.
- Leaning or arching back.
- Locking knees.
- Using momentum to lift.
- Incomplete range of motion.
When to Avoid
- Acute shin splints
- Ankle joint instability
- Lower leg fractures
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic standing balance
Build Up First
- Familiarity with standing posture
- Ability to maintain balance
Also known as
Reverse Calf Raise, Dumbbell Tibialis Raise, Standing Shin Raise
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