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Chief
I’d see a PT for true advice.
Any overhead movement is inherently unstable and you should really only train the shoulders [this includes bench, curls - any push movement] every other day. You should pull [rows] 2-3x times the amount you push.
my warm up:
internal/external rotation with a band.
Is/Ys/Ts
usually 2x through, 10-12 reps.
and always row to activate the lats during warm up.