I'm recouping from rotator cuff surgery. My last week of PT is this week. They had me stretching at first because of the all the work done and these last 3 weeks have been on strength.
Military presses with hands at different angles, lat pulls, push ups and arm strength using heavy bands. I work out 3x a week when not a PT. I also use a 5 lb hand weight, standing, hold the weight out front shoulder level and hold for 5 seconds. Two sets of 10...then off at an angle, 2 sets, then arm out to the right...2 sets.
Finally, string up my 35 lb bow, nock an arrow and draw back and hold for 5 seconds. Using shoulder and back muscles. Next week I start 43 lb bow. I shoot both RH and LH so it's important to work on the deltoid muscles along with stretching out the "cuff".
Honestly, a fitness place that has a Universal is great. They have one at my PT and you can adjust the weights and when doing bench presses....just let go and walk away. Don't need a spotter. Take your time and if pain persists, see a Doctor. They tell me more reps is better than heavier weights when working on strength. good luck.........