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While many people seem to think that upright rows are effective for building up muscles such as your Traps and Deltoid, it can indeed be a harmful exercise in reality that can lead to a shoulder injury. In this exercise, you are doing internal rotation and bringing your arm up. This is actually a position you are putting your arm into that is quite likely to cause impingement, where structures in your shoulder are getting jammed. This can then lead to rotator cuff issues and more.

Essentially, because the risks of doing upright rows outweighs the rewards, you'll want to replace this shoulder exercise. Instead, you can try dumbbell shrugs for your upper traps. For your side delt, you can do lateral raises, but with Good form where your thumb is Higher than your pinkie finger. These exercises done correctly and pain free will be better for you in the long term.
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