Concentration Curl w/ Tube and Dumbbells 

1. Sitting on ball or chair, place end or middle of light tube under foot to secure it.
2. Hold handle of tube in right hand along with a medium dumbbell, or wrap tubing around dumbbell until tube is tight.
3. Begin the motion by propping right arm on the inside of the right leg.
4. Contract the bicep and pull weight/tube towards the shoulder (but without touching it).
5. Lower and repeat.
6. Adjust the tension of the tube as needed to add challenge while still keeping good form.

Tips:

• Keep the tubing and weight light at first--you want to add challenge without compromising form.
• If you don't feel safe and in control, choose one type of resistance to use.

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