Thread: shoulder question. suprise suprise

ok so im fairly sure my humerus is internally rotated, i can feel my shoulders have rolled forward quite a bit. obviously i need to prioritise working my external rotators through rows, rows and more rows to really bring up my upper back and go easy on pressing movements.
my question is in referece to vertical pulling. ive read through a lot of forums with people in the very same situation and the response has been to work your back harder with chins, rows, deadlifts etc.
however surely vertical pulls will strengthen your lats, making you even more internally rotated? for me personally chins, pullups and pulldowns all give me shoulder pain currently (benching actually doesn't strangely).
so should vertical pulls be used in this situation? if so how much? or should you limit yourself to horizontal pulling.

Thankyou in advance to any replies

I've been dealing with a small RC tear along with a scapular tilt for a few weeks now. My experience and a crapload of research say:

1. If it hurts, don't do it.

2. If it continues to hurt, I'd get it checked out.

3. Rows without doubt are your friend, but don't overload it (like I did) because you're exercises are limited.

4. As for pressing, you should probably limit activities to "closed-chain" exercises. Pushup holds, pushups, neutral grip DB presses, floor DB presses.

5. On pulling, I'd maybe try the neutral grip pulldown. When you get your elbows out wide is where you get the shoulder in trouble.

6. Integrate RC rehab exercises as a warm up: internal / external rotations, prone Ys and Ts, etc.

7. Go look for a deep tissue guy.

KY