The seated dumbbell calf raise is another good exercise for those who don't have access to a seated calf raise machine. Set up by placing a step or block at the end of a flat bench.

Next, grasp a pair of dumbbells and sit on the end of the bench.

Put the balls of your feet on the edge of the step/block and rest the ends of the dumbbells on your thighs close to your knees.

Let your heels drop as far as possible without hitting the floor. This is the starting position.

Slowly raise your heels off the floor as far as possible.

Squeeze the calves and pause, and then slowly lower your healsback to the starting position.

Repeat for desired reps.

Exercise Tips:

Don't let your heels touch the floor at any time throughout the exercise.

Pause and squeeze the calves for a count of 1-2 at the top of the movement to add intensity.