I'll try to get your bigger question when I get home as opposed to trying to type out a longer response at school on my PDA.
Consider this one biomechanical experiment. It may be that your humeri are internally rotated, but I'm pretty sure you can probably rotate them in even more. So, with your humeri kept interally rotated in as much as possible, try to do the following (the key here is not to fool yourself in thinking you've rotated your humeri when all you've done is rotated your forearm at the elbow):
1) Get into a starting position for a military press--arms out to the side, in line with your body.
2) Try to do a reverse flye (rear delt raise) with some load.
3) Try to do a seated row movement.
Remember to keep the humeri internally rotated. But remember t hat you are allowed to rotate your forearm at the elbow (supinate, pronate) as much as you want.
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