Stand upright with a dumbbell in each of your hands. Place the balls of your feet on a sturdy board with your heels hanging off of the structure and touching the floor. This is the starting position of the exercise. Raise your heels off of the floor by contracting the calves. Once your heels are as high as they can reach, hold the peak contraction momentarily before slowly lowering your heels to their stretched position at the bottom of the movement. Repeat for the prescribed number of repetitions.