Restrictions with certain exercises depend on the type of injury you acquired on your shoulder. If there had been some procedures or surgeries done, it is important the we know what surgical approach was performed because this will dictate the kind of exercise you can do. However, if you are only suffering from a tight shoulder where in the pain is debilitating, we suggest that you avoid bench dips and upright rows.
When we do bench dips we move our shoulders completely into an internal rotation, this position will put the shoulders in a very undesirable position to bare load. As a result, abrasions to the deltoid, rotator cuff muscles, and bursae can be imminent. For most of us, this exercise can act to strongly exacerbate shoulder pain.
Upright rows place a great deal of strain in a close proximity to the joint, meaning the shoulder and upper arm migrate very high into potential impingement territory.