What's a good excercise to substitute for upright rows? I've been doing upright rows, but I've read around here that they are bad for your shoulders in the long run. The upright rows are really starting to kill my shoulders and wrists, so I was wondering what excercise I should do instead?

Here's my current shoulder day:
Standing barbell military
Seated dumbbell press
Lateral dumbbell raises
Dumbbell shrugs

Thanks.