I've been getting good results with upright rows
For the last 3 weeks I've been doing shoulder width grip barbell upright rows 3 sets reps of 10,8,6 all while increasing the weight each set. I do this once a week.
And I can honestly say I've experienced NO shoulder or rotator cuff pain and I've gotten good results. My side, front, and rear delts, mid and lower traps, forearms, and even my biceps have all gotten bigger since I started doing them.
I'm thinking of trying seated dumbell upright rows. Anyone here ever try seated dumbell upright rows?