Great exercise to strengthen traps, grip and calves . Coaching Tips: Start with the dumbbells comfortably positioned at your hips, palms facing in and legs straight. Draw the abs in tight and raise your shoulders to your ears. Hold that position and then push through your toes to raise your heels from the floor. Pause at the highest point, and then slowly lower yourself to the starting position. Maintain a slow, controlled pace throughout the rep. Keep your abs tight and head up. Repeat as directed.