Forward bent, upper arm parallel to the ground. Extend the elbow while keeping the upper arm parallel to the ground.Can also be done with dumbbells.
Seated position in stable chair with arms. Push yourself up using your arms and assisting movement as much as needed by using your legs.
Forearm resting on your thigh, hand facing down, grasping a dumbbell. Extend the wrist.
Forearm resting on your thigh, hand facing up, grasping dumbbell. First extend wrist over the knee, and then curl it back up.