Set up by placing a stable and raised platform close to a crossbar or wall (or anything you can hold on to). While holding a dumbbell (or weightplate) in one hand and your other hand holding onto something, step up onto the platform with one foot (toes only). Your other leg will be crossed behind your standing leg. This is your starting position.
Raise yourself up as high as you can by focusing on pushing up with your toes only. It's important to keep your leg straight and rigid at all times during the movement. Once at the top, lower yourself back down as far as you can (go deep down).
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow the dumbbell to swing back and forth; keep it fixed nice and tight to your side
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell or weightplate.
This is a very effective exercise for the calves. The most stubborn of all muscles groups, the calves need to be constantly pushed to the limit by changing exercises up, going heavy, and hitting them from various angles. This exercise accomplishes it all.
The only downside is that you have to hold a (heavy) dumbbell while executing this movement which might present a problem because your hand might get tired before your calf muscle does. To overcome this minor problem you can use weightlifting straps (most often used when doing back exercises) that will allow you to shift the weight burden from your palm and fingers to your wrist.