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Have you got rounded shoulders or you are wanting better posture? Then this specific Trap 3 Raise exercise that targets the trap 3 (mid back) will be very beneficial for you.
Using a very light Dumbbell & when I say light, I mean you should be starting off from 1-2kg as its not something you wanting to struggling to do. You will see in the video that I completely let the weight drop at the bottom & I relax my shoulder, I then retract my shoulder back & focus on that lower trap instead of my top trap and reach right out to a slight angle upwards. You will feel this working after the first set.
Aim for 10-12x reps on either side and do 3x sets.
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