Barbell Calf Raise: How-to, Tips & More
The Barbell Calf Raise is a beginner isolation exercise for your calves. You do it with barbell and rack. It is a good fit when your goal is muscle growth.
Muscles worked
Calves
Primary
How to do the Barbell Calf Raise
- Set the bar on your upper back and stand with the balls of your feet on a plate.
- Lower your heels as far as you can.
- Rise up onto your toes as high as you can.
- Pause at the top, then lower slowly.
Barbell Calf Raise tips
- Pause at the bottom too. Bouncing takes the work away.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Rack
Type
Isolation
Barbell Calf Raise alternatives
Leg Press Calf Raise
Calves
Smith Machine Calf Raise
Calves
Standing Calf Raise
Calves
Bodyweight Standing Calf Raise
Calves
More calves exercises
Calf Stretch
Bodyweight
Donkey Calf Raise
Bodyweight
Dumbbell Seated Calf Raise
Dumbbells
Seated Calf Raise
Seated calf raise machine
Frequently asked questions
What muscles does the Barbell Calf Raise work?
The Barbell Calf Raise mainly works your calves.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Calf Raise good for beginners?
Yes. The Barbell Calf Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Calf Raise?
You need barbell and rack.
Add Barbell Calf Raise to your program
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