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。

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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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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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