Continuing with doing arm exercises I will introduce pullovers and alternative hammers. Remember to start out at a weight that is comfortable for you. Starting out with five pound weights is recommended.
Pullovers
As if you are holding hammers, grab two weights about five pounds each. You will lie on the floor with your knees up toward the ceiling to protect your lower back. Bring the weights together toward the ceiling, and then bring them back, over your head, to the floor above your head. Next, pull them down over your body so your weights are separated, and on each side of the body. Continue repeating this for 8-15 counts.
Varying the angle is easy to do and will get you the results you are looking to have and rounds out the muscle.
Always be careful not to strain you back or neck. The exercise is to build the arms so your arms should be where all the action is coming from. If you are doing the exercise correctly your neck and shoulders will not be strained. Your arms may get sore but that is exactly what we seek.
Alternative Hammers
Just like the pullover, however, your weights are separated and they stay that way throughout the exercise. Grab a weight in each hand and head back down to the floor. Make sure you lie flat then move your arms in opposite directions or hammer away!
Hammer Curls
Grab weights with a neutral grip with your palms facing your thighs. This is a standing exercise so make sure your feet are shoulder with apart and you are standing up straight and knees are slightly bent. Bending at the elbow, lift up one weight toward the front of your shoulder. Then lower slowly with control and focus until your arm is extended by your sides once again. Then alternate and repeat.