Seated Dumbbell Calf Raises

Sit on the end of a flat bench and place the dumbbells on their ends on your lower thighs near your knees.

Place the balls of your feet about 8 inches apart on a calf block or block of wood, with the dumbbells directly above your heels.

Lower your heels until you feel a good stretch in your calves.

Lift your lower legs as high as possible onto your toes, hold it there a moment, and then return to the starting position.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.