Genetically I have never had cannonball round shoulders, you know, that cantaloupe that some lifters have growing out the side of the shoulders. After a hard heavy workout, it was my shoulder joint that was always sore, not my shoulder muscles. I did a little research and read a little on the biomechanics of the shoulder. I eliminated heavy overhead presses and dumbbell side and conventional front raises. I replaced them with incline seated dumbbell raises with an underhand grip. So I sit on an inclined bench with two dumbbells. My palm is UP, I slowly raise them up in front of me to shoulder level and back down. I go slow and steady. The second exercise I do is a cable side lateral, but instead of pulling the cable from the floor, I start with the pully being pulled directly from my hip, this keeps the traps out of the movement. And I do not use a handle, I use a strap around my wrist. I focus on continuous tension throughout the entire movement, slow and steady. Now my front and side delts get sore and my shoulder joint pain has disappeared.