1. Begin by choosing a pair of light dumbbells. Stand facing a flat bench.
2. Bend at the hips and knees to lean forward, placing one hand on the bench for support. Your back should be nearly parallel to the floor, and your knees slightly bent.
3. Hold a dumbbell in your free hand with an overhand grip, arm hanging straight towards the floor. Ensure your core is engaged and your back is flat to protect your spine.
4. Without changing the bend in your elbow, swing your arm forward and upward until it is parallel with the ground, like a pendulum.
5. Reverse the movement, swinging your arm backward past the starting position, as far as flexibility allows without rotating your torso.
6. Continue this pendulum motion for the desired number of repetitions, then switch arms.
7. Keep the movement controlled at all times, focusing on using your shoulder muscles to create the movement.
Make sure to keep the weights light to avoid any excessive strain on the shoulder joint and to maintain proper form throughout the exercise.
---
