I'm female, in my early 40's, and out of shape, but I have the most perfect bike route to work and I want off the bus. I dislocated my right shoulder about four years ago and it's never been the same. My plan is for an upright, swept-back-handles e-bike (there's a nasty hill on the way home) to keep minimal pressure on my shoulder. The commute would be roughly five miles each way.
Being out of shape and overweight at this age and given the shoulder (specifically, the connecting tissues are especially weak along the top of my shoulder), what kind of exercises would you recommend to prepare me and strengthen the muscles I need for actually cycling? I have access to a good treadmill, top-of-the-line rowing machine, mediocre recumbent bike, and resistance bands. I used to exercise before the dislocation happened and the recumbent bike was for exercise while I couldn't jostle my shoulder.