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Dumbbell Tibialis Curl

IntermediateStrengthTier T3

You lie on your side on a bench with a dumbbell strapped under one foot. You turn the foot in and out through a small range, then repeat on the other side.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, dumbbells

Home Options

  • dumbbells + strap or belt + weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Strap the dumbbell to your foot with the Dumbbell Foot Strap, then lie sideways on the bench with your outer shin on its edge.
  1. A woman lying on her side on a bench, her shin on the edge, a dumbbell strapped to her foot pulling it down into eversion.

    Step 1 of 3

    Lie on your right side with your outer right shin resting on the bench's edge and your foot hanging free. Let the dumbbell strapped to your foot pull the inner edge of your foot down toward the floor.

  2. The same woman, still lying on her side with her shin on the bench, now with her foot inverted and the strapped dumbbell lifted toward the ceiling.

    Step 2 of 3

    Invert your foot by raising the inner edge of it up toward the ceiling, lifting the dumbbell against its own weight.

  3. A woman lying on her side on a bench, her shin on the edge, a dumbbell strapped to her foot pulling it down into eversion.

    Step 3 of 3

    Lie on your right side with your outer right shin resting on the bench's edge and your foot hanging free. Let the dumbbell strapped to your foot pull the inner edge of your foot down toward the floor.

Safety Information

Keep the ankle motion slow and controlled in both directions -- never let the dumbbell's weight yank the foot down suddenly -- lowering the weight slowly into eversion. If you have an ankle sprain, tendinitis, or other ankle or shin injury, ask a physical therapist or physician before attempting this exercise, because it loads the ankle inverters and evertors through a full suspended range against an external weight. Stop and support the foot with your hand immediately if you feel a pinch, sharp pain, or loss of control at any point in the curl. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.