Did some prac in corporate health, was pretty fun. Got to go to the Mars Australia offices and have a masterchef salad and get them to make salads and stuff. 2 people there actually used to be chefs and their salad dressings were unbelieveable.
If you want to isolate and work on one muscle group, isometrics is the way to go.
yep, upright rows. Maybe, if you're dangerous, behind the head pull ups. It can be bad, but I think correct form they're good for a lot of stuff. also, lateral deltoid helps. Even just sitting on an incline bench and holding the bar straight out, lifting it up and down while locking your arms is great for shoulders and even traps.