Keeping your elbow straight, lift the arm upward to shoulder level.
保持你的肘关节伸直，向侧面提起训练带至肩关节水平。
Raise arms up to shoulder level together in front of the body (see Photo B).
双臂一起向身体前方上举至肩膀水平（见图B）。
Hold weights in hands, palms upward, arms at sides at shoulder level, elbows straight.
手持重物，手掌向上，手臂侧平举与肩同高，肘部伸直。
Front raises: Stand as described for side raises. Raise arms up to shoulder level together in front of the body (see Photo b). Lower back down slowly and in control.
前举：身体姿势和侧举相同。双臂一起向身体前方上举至肩膀水平(见图b)。控制住，慢慢放下。
Front raises: Stand as described for side raises. Raise arms up to shoulder level together in front of the body (see Photo b). Lower back down slowly and in control.
前举：身体姿势和侧举相同。双臂一起向身体前方上举至肩膀水平(见图b)。控制住，慢慢放下。
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