So about a week ago I was going biceps and triceps. I came home and I was leaning on my bed using my left forearm for balance. When I went to change positions I felt a sharp pain in my side delt /back delt with a strange stretch in my lats. Pain recurred whenever I jerked the shoulder to test if it had still recovered or not.
During my back days I noted that my sore shoulder was actually being problematic during wide grip pull ups and lat pull downs. So when I switched to medium grip the pain went away. I still felt pain when I tried to do a one arm dumbbell row, whether it was supporting my weight with the left shoulder or rowing with the left shoulder, which made me abandon the exercise.
I personally think this is a pulled trap muscle, but I am still not hundred percent sure since my side and rear delt kinda hurts whenever I jerk my left shoulder in a tricep bench dip position and put my body weight on it.
A diagnostic would be appreciated if this information is sufficient. If you want more details to form a diagnosis ask away. Also what's the expected recovery time for pulled trap muscle. My shoulder health has improved over the week, I think. Also should I work out shoulders properly, or should I skip shoulders on push day?