Set-up: Grasp a pair of dumbbells with a neutral grip - so that the palms of each hand are facing each other. Set the feet at roughly shoulder width, with a slight bend in the knees. Brace through the core and establish a neutral spine posture.
Lift: Curl the weights up to your chest, keeping your elbows at your side and eyes straight ahead. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.
Emphasis: Do not swing - keep your core tight and a neutral spine.
Instructions and effects for the Hammer Curls exercise 
