If you want tight, shapely arms (men OR women), the upright row is for you. To avoid the grinding in the joint, I have all of my clients perform this exercise coming up only to shoulder height. The results are AMAZING! The deltoid reaches its high point of contraction, without any joint interference. Here is a video demonstration. Performing it on the BOSU recruits the whole body! Glutes tighten and grip, as do the quads and the whole core. Why not get more bang for your buck? Add this one into your workout today!