1 - Stand upright holding a dumbbell in each hand at your sides with a neutral grip.
2 - Position the balls of your feet on the edge of a elevated surface (such as a step or weight plate) with your heels hanging off, or stand flat on the floor for a standard variation.
3 - Keep your core engaged, back straight, and knees slightly soft but not bent.
4 - Slowly raise your heels as high as possible by pressing through the balls of your feet, contracting your calves at the top of the movement.
5 - Hold the peak contraction for 1–2 seconds, then slowly lower your heels back down to the starting position in a controlled manner.
6 - Repeat for the desired number of repetitions, maintaining control throughout the full range of motion.
