7” Width, 7” height, 10” length (at 25 lbs), 12.25” length (at maximum 90 lb weight), increases weight in 5 lb increments
Tricep Overhead Press:
Choose a weight that is challenging for you. Extend your arms over your head, keeping your arms pressed into the sides of your head. Lower your forearms down behind your head, while keeping the rest of your arm extended. Aim for 3 sets of 12 to 15 reps.
Lateral Raises:
Can go a little lighter on the weights with these. Hold weights by your sides with your arms straight. Raise both arms out from your sides with your arms extended, but be careful not to lock your elbows. If too challenging for you, you can alternate and extend one arm at a time. Aim for 3 sets of 12-15 reps. If it seems to easy, increase your weight next time.