BICEPS CURL 

Bicep curls are the most basic form of toning exercises. All you need to do is take a weight in both the hands and stand with your feet apart adjacent to the shoulder level. Your palm should be facing towards you. Now bend your elbows and bring your hands and the weights in them towards the shoulders. Take your arms back to the starting position and repeat for a total of 30 times. To do this exercise effectively make sure that the elbows are positioned close to the body.