Published in the hopes this helps other homies with shoulder pain navigate safe therapy with candidate exercises. I am not a physio and I do not know what I'm doing.

Goal: find a list of exercises I can play with that don't hurt and increase shoulder stability.

Symptoms in right shoulder

• Pain in pull ups with proper form (elbows in front)
• Tiny pain with isometric external rotation.
• Pain at the top range when performing (straight) arm flexion with arm adducted. Pointing right arm over left, left arm up (pointing over head to the left).

Exercises

Current plan

• Shoulder dislocates
• Face pulls
• Plank with shoulder taps
• Side plank with arm reach
• Bird-Dog
• Reverse Plank
• Scapular Push-Ups
• Inverted Rows (with focus on shoulder stability)
• Arm Circles
• Shoulder Shrugs (static hold)
• Side-Lying External Rotations

This thread was very useful in finding candidates, as was this page.

Candidate exercises

• Shoulder dislocates
• Pull up with good form. Do with this progression
• Supraspinatus exercise
  • To tell whether it's my supraspinatus that is having trouble, given it's a super common tear.
• Overhead press
• Bridge
• These exercises
  • Plank with shoulder taps
  • Side plank with arm reach
  • Bird-Dog
  • Reverse Plank
  • Scapular Push-Ups
  • Inverted Rows (with focus on shoulder stability)
  • Arm Circles
  • Shoulder Shrugs (static hold)
  • Side-Lying External Rotations

Avoid the empty can exercise. It's outdated.

Research

What I've surmised is that this might be a rotator cuff tear. Some people say that they need surgery for it if the tear is bad enough. I'd really like to try rehabilitate pain-free movement in my shoulder without this.

This comment has good advice for rotator cuff strengthening.

I stopped doing get-ups, strict one arm presses or holding stuff over my head with one arm completely. And boy my shoulder got better real quick. I never had problems with the olympic overhead lifts but again its "complicated" and you have to do them right.