Impingements are a bit difficult to deal with. SOmetimes they just need rest to let the inflammation go down. That in mind, do upright rowing movements hurt?
There is one I do that doesn't hurt like a barbell upright row. Although, keep in mind, no other upright row hits the shoulders like a wide grip BB upright row.
Try these. They are called armpit rows or monkey rows. I do them regularly. I do them on back day, since its a pulling movement, then finish off shoulders with lateral raises, plate raises (front) and reverse pec deck. Seems to work decent.
For Armpit rows, you hold the DBs at your side, while standing. You then pull the DBs up, as if slighting them up your side and in to your armpits, and shrug in one movement. Shrugging here is both beneficial for trap and shoulders, but also, it will help prevent pain if you have shoulder issues. Start light and work up. Going too heavy will greatly limit ROM on this one.
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