Recommended exercises for preparing to bicycle commute I'm female, in my early 40's, and out of shape, but I have the most perfect bike route to work and I want off the bus. I dislocated my right shoulder about four years ago and it's never been the same. My plan is for an upright, swept-back-handles e-bike (there's a nasty hill on the way home) to keep minimal pressure on my shoulder. The commute would be roughly five miles each way.

Being out of shape and overweight at this age and given the shoulder (specifically, the connecting tissues are especially weak along the top of my shoulder), what kind of exercises would you recommend to prepare me and strengthen the muscles I need for actually cycling? I have access to a good treadmill, top-of-the-line rowing machine, mediocre recumbent bike, and resistance bands. I used to exercise before the dislocation happened and the recumbent bike was for exercise while I couldn't jostle my shoulder.
I would see a rehabilitation center or certified trainer for exercise for the shoulder. It does not cost that much for 1 or 2 sessions to get a set of exercises.  You will need some light weights as fly will be an exercise.

I tore a rotator cuff and it was easier for me to ride my mtn as that angle was more comfortable. 

I could ride after about 2 months but I could not really exercise as I could not pull. 

I kind of had a sense of what to do at the gym. I was riding hard after about 6 months and pretty much heeled after a year.

In addition to the gym get on the bike and spin around.  Until you are strong you need to be concerned with a fall.  I can ride one handed safely so that was not an issue with me.