It seems like you're discussing a workout technique involving shoulder exercises. Performing shoulder flies with weights can be beneficial for strengthening the shoulder muscles. Here's a breakdown of the instructions and key points you mentioned:

1. Technique: You have two options when performing shoulder flies - you can either work one arm at a time or both arms together. The choice depends on your preference and the equipment available to you.

2. Weight selection: It's important to choose a weight that allows you to perform between 10 to 20 repetitions per set. This range helps target the muscles effectively while maintaining proper form.

3. Frequency: You can perform this exercise once a day or once every other day, depending on your fitness level and recovery abilities. Giving your muscles time to rest and recover is crucial for progress and injury prevention.

4. Shoulder care: When performing shoulder flies, it's essential to be mindful of your shoulder's well-being. Avoid gripping the weights too tightly, as this can engage the hand and wrist muscles more than the targeted shoulder muscles. Instead, maintain a loose grip to focus on engaging the upper shoulder muscles.

Remember, proper form and technique are essential for any exercise to ensure safety and effectiveness. If you're new to shoulder exercises or weightlifting in general, it can be beneficial to consult a fitness professional or trainer for guidance and to ensure you're performing the exercises correctly.

The exercise you're describing is called standing shoulder shrugs. It involves getting into a good pelvic position by pushing your buttocks back and bending your knees slightly. You should hold the weight loosely in your hands and allow your shoulders to drop down. From this starting position, you can begin the exercise.

To perform the standing shoulder shrugs, focus on engaging your upper shoulder and upper back muscles to raise your shoulders as high as possible and then lower them back down. The movement should be steady and controlled. This exercise is particularly effective for loosening up the neck.

Remember to maintain proper form throughout the exercise. Keep your core engaged, and avoid hunching or straining your neck. It's important to listen to your body and adjust the weight and intensity of the exercise according to your fitness level and comfort.