Dumbbell Calf Raise

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Tricep Surae
Secondary Muscles	None
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Tricep Surae

Secondary Muscles

None

Stabilizer Muscles

None

Grip Muscles

None

Dumbbell Calf Raise Average Weight [1RM]

Level
Beg.	8 kg (17 lb)	7 kg (16 lb)
Nov.	20 kg (44 lb)	14 kg (30 lb)
Int.	38 kg (85 lb)	22 kg (48 lb)
Adv.	63 kg (139 lb)	32 kg (71 lb)
Pro	92 kg (202 lb)	44 kg (98 lb)

Level

Beg.

8 kg
(17 lb)

7 kg
(16 lb)

Nov.

20 kg
(44 lb)

14 kg
(30 lb)

Int.

38 kg
(85 lb)

22 kg
(48 lb)

Adv.

63 kg
(139 lb)

32 kg
(71 lb)

Pro

92 kg
(202 lb)

44 kg
(98 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Calf Raise Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	26	58	102	155
120	9	30	63	109	165
130	12	34	69	116	173
140	14	37	74	123	181
150	16	41	79	129	189
160	18	44	84	136	197
170	20	48	88	141	204
180	23	51	93	147	211
190	25	54	97	153	217
200	27	58	102	158	224
210	29	61	106	163	230
220	31	64	110	168	236
230	33	67	114	173	241
240	36	70	117	178	247
250	38	72	121	182	252
260	40	75	125	187	257
270	42	78	128	191	262
280	44	81	132	195	267
290	46	83	135	199	272
300	47	86	138	203	277
310	49	88	142	207	281

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	37	72	118	172
20	17	43	82	135	197
25	17	44	85	139	202
30	17	44	85	139	202
35	17	44	85	139	202
40	17	44	85	139	202
45	16	42	80	131	192
50	15	39	75	123	180
55	14	36	70	114	167
60	13	33	64	104	152
65	12	30	57	94	138
70	11	27	52	84	123
75	9	24	46	76	110
80	8	21	41	68	99
85	8	19	37	61	88
90	7	17	33	55	80

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	20	35	53	75
100	11	22	37	57	80
110	13	24	40	61	84
120	14	26	43	64	88
130	15	28	45	67	91
140	17	30	48	70	95
150	18	32	50	73	98
160	20	34	52	75	101
170	21	35	54	78	104
180	22	37	56	80	106
190	23	38	58	82	109
200	24	40	60	84	112
210	26	41	62	87	114
220	27	43	64	89	116
230	28	44	65	91	119
240	29	45	67	93	121
250	30	47	69	94	123
260	31	48	70	96	125

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	25	41	61	83
20	16	29	47	70	95
25	16	30	48	71	98
30	16	30	48	71	98
35	16	30	48	71	98
40	16	30	48	71	98
45	16	28	46	68	93
50	15	27	43	64	87
55	13	25	40	59	80
60	12	22	36	54	73
65	11	20	33	49	66
70	10	18	30	44	59
75	9	16	26	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	6	12	19	28	38

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Calf Raise Average Weight [1RM]

Dumbbell Calf Raise Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	26	58	102	155
120	9	30	63	109	165
130	12	34	69	116	173
140	14	37	74	123	181
150	16	41	79	129	189
160	18	44	84	136	197
170	20	48	88	141	204
180	23	51	93	147	211
190	25	54	97	153	217
200	27	58	102	158	224
210	29	61	106	163	230
220	31	64	110	168	236
230	33	67	114	173	241
240	36	70	117	178	247
250	38	72	121	182	252
260	40	75	125	187	257
270	42	78	128	191	262
280	44	81	132	195	267
290	46	83	135	199	272
300	47	86	138	203	277
310	49	88	142	207	281

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	37	72	118	172
20	17	43	82	135	197
25	17	44	85	139	202
30	17	44	85	139	202
35	17	44	85	139	202
40	17	44	85	139	202
45	16	42	80	131	192
50	15	39	75	123	180
55	14	36	70	114	167
60	13	33	64	104	152
65	12	30	57	94	138
70	11	27	52	84	123
75	9	24	46	76	110
80	8	21	41	68	99
85	8	19	37	61	88
90	7	17	33	55	80

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	20	35	53	75
100	11	22	37	57	80
110	13	24	40	61	84
120	14	26	43	64	88
130	15	28	45	67	91
140	17	30	48	70	95
150	18	32	50	73	98
160	20	34	52	75	101
170	21	35	54	78	104
180	22	37	56	80	106
190	23	38	58	82	109
200	24	40	60	84	112
210	26	41	62	87	114
220	27	43	64	89	116
230	28	44	65	91	119
240	29	45	67	93	121
250	30	47	69	94	123
260	31	48	70	96	125

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	25	41	61	83
20	16	29	47	70	95
25	16	30	48	71	98
30	16	30	48	71	98
35	16	30	48	71	98
40	16	30	48	71	98
45	16	28	46	68	93
50	15	27	43	64	87
55	13	25	40	59	80
60	12	22	36	54	73
65	11	20	33	49	66
70	10	18	30	44	59
75	9	16	26	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	6	12	19	28	38

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	26	58	102	155
120	9	30	63	109	165
130	12	34	69	116	173
140	14	37	74	123	181
150	16	41	79	129	189
160	18	44	84	136	197
170	20	48	88	141	204
180	23	51	93	147	211
190	25	54	97	153	217
200	27	58	102	158	224
210	29	61	106	163	230
220	31	64	110	168	236
230	33	67	114	173	241
240	36	70	117	178	247
250	38	72	121	182	252
260	40	75	125	187	257
270	42	78	128	191	262
280	44	81	132	195	267
290	46	83	135	199	272
300	47	86	138	203	277
310	49	88	142	207	281

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	37	72	118	172
20	17	43	82	135	197
25	17	44	85	139	202
30	17	44	85	139	202
35	17	44	85	139	202
40	17	44	85	139	202
45	16	42	80	131	192
50	15	39	75	123	180
55	14	36	70	114	167
60	13	33	64	104	152
65	12	30	57	94	138
70	11	27	52	84	123
75	9	24	46	76	110
80	8	21	41	68	99
85	8	19	37	61	88
90	7	17	33	55	80

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	20	35	53	75
100	11	22	37	57	80
110	13	24	40	61	84
120	14	26	43	64	88
130	15	28	45	67	91
140	17	30	48	70	95
150	18	32	50	73	98
160	20	34	52	75	101
170	21	35	54	78	104
180	22	37	56	80	106
190	23	38	58	82	109
200	24	40	60	84	112
210	26	41	62	87	114
220	27	43	64	89	116
230	28	44	65	91	119
240	29	45	67	93	121
250	30	47	69	94	123
260	31	48	70	96	125

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	25	41	61	83
20	16	29	47	70	95
25	16	30	48	71	98
30	16	30	48	71	98
35	16	30	48	71	98
40	16	30	48	71	98
45	16	28	46	68	93
50	15	27	43	64	87
55	13	25	40	59	80
60	12	22	36	54	73
65	11	20	33	49	66
70	10	18	30	44	59
75	9	16	26	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	6	12	19	28	38

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	26	58	102	155
120	9	30	63	109	165
130	12	34	69	116	173
140	14	37	74	123	181
150	16	41	79	129	189
160	18	44	84	136	197
170	20	48	88	141	204
180	23	51	93	147	211
190	25	54	97	153	217
200	27	58	102	158	224
210	29	61	106	163	230
220	31	64	110	168	236
230	33	67	114	173	241
240	36	70	117	178	247
250	38	72	121	182	252
260	40	75	125	187	257
270	42	78	128	191	262
280	44	81	132	195	267
290	46	83	135	199	272
300	47	86	138	203	277
310	49	88	142	207	281

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	37	72	118	172
20	17	43	82	135	197
25	17	44	85	139	202
30	17	44	85	139	202
35	17	44	85	139	202
40	17	44	85	139	202
45	16	42	80	131	192
50	15	39	75	123	180
55	14	36	70	114	167
60	13	33	64	104	152
65	12	30	57	94	138
70	11	27	52	84	123
75	9	24	46	76	110
80	8	21	41	68	99
85	8	19	37	61	88
90	7	17	33	55	80

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	20	35	53	75
100	11	22	37	57	80
110	13	24	40	61	84
120	14	26	43	64	88
130	15	28	45	67	91
140	17	30	48	70	95
150	18	32	50	73	98
160	20	34	52	75	101
170	21	35	54	78	104
180	22	37	56	80	106
190	23	38	58	82	109
200	24	40	60	84	112
210	26	41	62	87	114
220	27	43	64	89	116
230	28	44	65	91	119
240	29	45	67	93	121
250	30	47	69	94	123
260	31	48	70	96	125

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	25	41	61	83
20	16	29	47	70	95
25	16	30	48	71	98
30	16	30	48	71	98
35	16	30	48	71	98
40	16	30	48	71	98
45	16	28	46	68	93
50	15	27	43	64	87
55	13	25	40	59	80
60	12	22	36	54	73
65	11	20	33	49	66
70	10	18	30	44	59
75	9	16	26	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	6	12	19	28	38