Single Arm Trap Raise with DB Isometric Row
The Trap 3 raise is an exercise we prescribe to clients and athletes in order to teach scapular depression and control. The lower trap (Trap 3) is one that helps to stabilize the shoulder blade for complex overhead movements.
When you are performing this it is essential to make sure the scapula on the arm doing the raise remains down and back the entire time. Don’t let the upper trap take over.