1. Begin by sitting on a bench with your feet flat on the floor.
2. Place a flat raised surface like a weight plate or block in front of you on the floor.
3. Pick up a dumbbell and hold it in one hand with a hammer grip (the same grip you would use when holding a hammer, with the palm facing towards your body).
4. Place the ball of one foot on the raised surface, letting your heel hang off.
5. Place the dumbbell on the upper thigh of the same leg, close to the knee, to add resistance to the exercise.
6. Pressing mainly with the ball of your foot, raise your heel as high as possible without lifting your toes off the surface.
7. Squeeze the calf muscle at the top of the motion.
8. Slowly lower your heel back to the starting position, stretching the calf muscle.
9. Perform the desired number of repetitions and then switch the dumbbell to your other hand and repeat the exercise with the opposite leg.
Remember to breathe smoothly throughout the exercise, exhaling as you lift the heel and inhaling as you lower it back down.
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