Ensure your back is straight and your core is engaged. The dumbbell should be hanging at arm's length, with your palm facing your body.
Slowly raise your right heel as high as possible, keeping the dumbbell steady and ensuring the movement is coming from your ankle joint and not your leg or hip.
Hold the peak position for a second, feeling the contraction in your calf muscle.
Slowly lower your heel back to the starting position, ensuring you feel a stretch in your calf muscle. Repeat for the desired number of reps, then switch to your left foot.
Pro Tip
Controlled Movement: Lift your left heel as high as possible while keeping your toes on the ground. The movement should be slow and controlled, not quick and jerky. A common mistake is rushing the movement, which can reduce its effectiveness and increase the risk of injury. Full Range of Motion: Make sure to go through the full range of motion. Lower your heel back to the starting position, feeling a stretch in your calf muscle. Not using the full range of motion can limit the benefits of the exercise. Balanced Workout: Repeat the exercise with your right leg. It's important to work both legs