Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you. Curl the weight toward your shoulders, hold for a second, then return to the starting position.
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Put both hands in front of you, palms facing out, and move them apart and back together again like doors.
双手竖放在你身体前面，掌心朝外，先把双手分开，然后再并起来，模仿门开关的动作。
We start by learning the shoulder shrug, shrugging the shoulders up, the elbows out, and the palms of the hands facing outward.
我们从学习耸肩式开始，把肩部向上抬，肘部向外，两只手的掌面朝外。
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