Shoulder & Traps workout while pain relief

For a complete trap and shoulder workout, you must hit all of these parts. The traps consist of the muscle fibers of the upper traps that run from the back of the skull to the top of the shoulder, the middle traps that are on top of the shoulder blades, and the lower traps are near the middle back. The deltoids also have a front, side and back shoulder muscle.


Cable One Arm Shrug
The cable one arm shrug targets the upper traps and also works the middle traps. Shrugs are the only exercise that isolate just the traps. You need a cable machine to perform this exercise. To begin, grip the handle attached to the low pulley with your right hand and stand sideways, positioning your right side nearest to the machine. Then, shrug your right shoulder toward your ear and keep your arm straight. Perform 10 to 12 repetitions and then repeat on the left side. Complete three sets. The cable one arm shrug also works the levator scapulae, which is a muscle on the back of the neck and top of the shoulder.


Barbell Front Raise
The barbell front raise targets the front of the shoulder, called the anterior deltoids. It also works the upper and middle trapezius muscles. To perform a barbell front raise, hold a barbell against your thighs with your palms facing you and your hands shoulder-width apart. Then, raise the barbell up to head height. Keep your arms straight. You should not swing the weight upward or you rob your muscles of the responsibility to control the movement. Perform three sets of 10 to 12 reps.


Cable Upright Row
The cable upright row targets the traps, front shoulders and the side shoulders, called the lateral deltoids. Using a cable machine to do this exercise gives you constant resistance. To perform the cable upright row, grip the bar attached to the low pulley with your arms straight and face the machine. Then, raise the bar to your chin as you bend your elbows and flair them out to the sides. Your hands are shoulder-width or narrower apart, depending on what is comfortable. Do three sets of 10 to 12 reps.


Cable Seated Reverse Fly
The cable seated reverse fly targets the rear, or posterior, deltoids. It also hits the middle and lower traps. The posterior deltoids assist with many back exercises, so if you are doing full body workouts or incorporating other back exercises into your shoulder workout you do not need to do a lot of work on your posterior deltoids. However, if you are only working your traps and shoulders and therefore not doing back exercises you need to target the posterior delts. To perform a cable seated reverse fly, sit at a cable reverse fly machine with your feet on the floor and your knees bent. Grip the handles with your hands together and palms facing inwards and your arms slightly rounded in front of you. Then, pull your arms open to the sides and squeeze your shoulder blades together. Do three sets of 12 to 15 reps.