 [ Symptoms ] is overhead pressing and pulling important in training  i have had shoulder tendonitis from doing a lot of painting and remodeling and i would heard from the orthopedic doctor that i should stay away from military presses  if that were the case i guess i should stay away from the lat pulldown exercise too correct  i do not want to do damage to my shoulders in the long run i would like to have healthy shoulders even if i stopped working out not stop working out and always be in pain from not training smart [ Disease ] i would suggest adding internal rotation moving the upper arm toward the body i e putting your seatbelt on in the passenger seat of a car with the right arm and external rotation moving the upper are away from the body i e putting the seatbelt on with the right arm while in the driver is seat exercises 2 3 times a week completing 1 2 sets of 8 12 repetitions using a very light weight 1 3 pounds you are correct to avoid any lifts over the head using a pressing movement but you could replace that with front or side raises with dumbbells or bands to eye level lat pull downs can be replaced with either bent over dumbbell row or seated mid back rows machines bands or free weights would be acceptable i would suggest adding internal rotation moving the upper arm toward the body i e putting your seatbelt on in the passenger seat of a car with the right arm and external rotation moving the upper arm away from the body i e putting the seatbelt on with the left arm while in the driver is seat exercises 2 3 times a week completing 1 2 sets of 8 12 repetitions using a very light weight 1 3 pounds you are correct to avoid any lifts over the head using a pressing movement but you could replace that with front or side raises with dumbbells or bands to eye level lat pull downs can be replaced with either bent over dumbbell row or seated mid back row machines bands or free weights would be acceptable