Hey, there, Takinguptheroom!!!
There are two approaches to protecting shoulder integrity (and your rotator cuff muscles). One is to avoid any exercise that might cause a problem. the problem with this approach is that musuclar imbalances are inevitable, and as time goes on, you’ll find yourself doing less and less and avoiding more and more exercises.
Approach number two is to stretch the internal rotator cuff muscles (which tend to get overdeveloped, overused and tight over time, which limits ROM and cause pain) and strengthen the external rotator cuff muscles. The later will improve posture dramatically and reduce/eliminate pain.
I have a homework assignment for you. Get Horrigan’s book, “The 7 Minute Rotator Cuff Solution.” With a time investment of 7 minutes two times a week, you do military presses and power cleans and just about anything else that will give you the cannon ball delts of your dreams. (grin)
I’ll leave everyone else to share their favorite medial & posterior delt exercises.