<p>&nbsp;</p>
<ul>
<li>Stand upright with a dumbbell in each hand, feet hip-width apart.</li>
<li>Position the balls of your feet on an elevated surface (like a step) with your heels hanging off.</li>
<li>Keep your core engaged and back straight throughout the movement.</li>
<li>Raise your heels by pressing through the balls of your feet, lifting as high as possible.</li>
<li>Pause briefly at the top, feeling the contraction in your calves.</li>
<li>Lower your heels slowly back to the starting position, controlling the descent.</li>
<li>Repeat for desired reps while maintaining good form.</li>
</ul>
<p>&nbsp;</p>