test
10-20 rep range, slowly add sets and reps and see how you feel. Pause at the top, slow the eccentric (negative).Anyway a couple of dumbbell exercises that I have been doing is overhead press stopping when the dumbbells reach face level, hold 3 seconds, then full press another hold, down to face level hold 3 seconds, then down to sides. What do you reckon? Physio showed me with thumbs pointing towards my face, no forearm external rotation or anything.
Another one - bent dumbbell rows, pull up, hold 3 seconds and down. Any thoughts extra suggestions, my physio is definitely open to me doing extra stuff.