7 Exercises to Avoid with Rotator Cuff Injury. Upright Row. The upright row targets the deltoid muscles. Unfortunately, it puts the shoulder joint into loaded internal rotation, a classic shoulder ... Behind-the-Neck Overhead Press. Behind-the-Neck Pull Down. Shoulder Fly. Triceps Dips.

Lateral Raises. Performed improperly, Lateral Raises (Weighted Jumping Jacks) can be one of the worst exercises for your shoulder. When you raise your arms past 80 degrees, you start crushing your rotator cuff muscles in the tiny subacromial spaces of your shoulders.