The teres major is a small but powerful muscle at the back of your shoulder. It links your shoulder blade to your upper arm and plays a key role in arm movements like pulling and lifting. Although bigger muscles often overshadow it, the teres major is essential for shoulder strength and stability.
When I first started focusing on shoulder training, I realized how often this muscle is ignored. Many people train their shoulders but face stiffness, weakness, or discomfort. That’s when I dug deeper—learning through trial, error, and advice from physical therapists. I discovered that targeting the teres major can cause a real discrepancy in your upper body strength and mobility.
In this article, I’ll walk you through the best teres major exercises I’ve found through my research and training.
Understanding the Teres Major Muscle
The teres major is a small muscle on the back of your shoulder. The muscle extends from the shoulder blade (scapula) to the upper arm bone (humerus). Though small, it plays a crucial role in arm workouts, especially when you pull, rotate, or lift your arms. It works closely with muscles like the Latissimus Dorsi and supports your shoulder joint during daily motions and workouts.
Many people don’t even know this muscle exists until they feel pain or weakness. I’ve seen this happen often in training—strong arms but limited shoulder function. That’s usually when the teres major gets noticed. By learning how it works, you can train smarter, reduce the risk of injury, and build a more balanced upper body.
Benefits of Strengthening the Teres Major
Strengthening the teres major helps improve shoulder stability and control. It supports movements like pulling, lifting, and rotating your arm. When this muscle is strong, your upper body feels more balanced during workouts or daily tasks. It also works with the rotator cuff muscles, helping protect the shoulder from impact injuries.
I noticed a big difference in my training after focusing on this area. My pull-ups got smoother, and my shoulders felt less tight. A strong teres major reduces the risk of overuse injuries and improves overall shoulder function: stronger upper back and better posture. A strong teres major minimizes the risk of overuse injuries and improves overall shoulder function.
How to Prepare for Teres Major Exercises
Warm-Up Tips: A proper warm-up technique is necessary before starting any exercises. It helps increase blood flow and reduces the chance of injury. Start with light shoulder rolls, arm swings, or gentle stretches like the doorway stretch. You can also try foam rolling your upper back to release tightness. Even 5 to 10 minutes of light movement can make your workout performance more effective and safer.
Equipment You May Need: Most major workouts can be done with basic gear. A light dumbbell, cable machine, or resistance band is often enough. Choose a weight that lets you move with control—don’t rush it. Some exercises also work well with a seated rowing machine or neutral grip handles. Ensure your space is clear, and your form stays solid from start to finish.
Top 10 Best Teres Major Exercises
1. Single-Arm Dumbbell Row
This move targets the teres major, Latissimus Dorsi, and upper back muscles. It’s excellent for building strength in one side at a time. Use a light dumbbell if you’re starting. Maintain a flat back and refrain from rotating your torso.
Focus on slow, controlled pulls. This helps activate the teres major better. Place one knee and one hand on a bench for support. Pull the weight toward your waist and squeeze your shoulder blades.
2. Cable Straight-Arm Pulldown
The cable machine offers steady tension, which is excellent for muscle activation. This exercise hits the teres major and helps build pulling strength. Keep a slight bend in your elbows and draw from your shoulders, not your arms.
Use a rope attachment or straight bar, depending on what feels more comfortable. Keep your core tight and back straight. This move also supports better shoulder joint stability and posture.
3. Lat Pulldown with Underhand Grip
Changing the grip changes the focus. An underhand grip brings more work to the teres major and teres minor. It’s also easier on your shoulders compared to the wide grip version.
Keep your elbows close to your body as you pull down. Control the bar slowly on the way up. This is one of the best moves to improve strength and shoulder muscle control.
4. Seated Cable Row
This classic upper body move works your back and shoulders together. The teres major gets engaged when you row with a neutral grip and full range of motion.
Sit tall on the seated rowing machine, and don’t lean back too far. Pull the handles toward your torso and squeeze your shoulder blades. Use light to moderate weight to avoid major injuries.
5. Dumbbell Pullover
This move works both your chest and back. It’s excellent for significant stretching and strengthening of the teres major. Lie flat on a bench, hold one dumbbell with both hands, and slowly lower it behind your head.
Use control, not momentum. This move can help improve your range of motion and shoulder flexibility. It’s also helpful for building better movement patterns and reducing muscle imbalances.
6. Face Pulls with Rope Attachment
Face pulls help balance shoulder strength. They target the rotator cuff muscles and the teres muscles, which are often overlooked in regular training.
Use a cable machine with the rope at head level. Pull the rope toward your face with your elbows high. Keep your form tight. This is also a good choice for fixing poor posture and improving shoulder movements.
7. Side-Lying External Rotations
This is a small but powerful move. It focuses on shoulder rotation and strengthens the teres minor and teres major. Lie on your side, hold a light dumbbell, and rotate your arm up and down slowly.
Don’t rush. This move helps protect against overuse injuries and supports optimal shoulder function. It’s often used in corrective exercise programs for shoulder health.
8. Incline Dumbbell Row
Using an incline bench supports your body. It reduces the chance of cheating with momentum. This makes the teres major work harder. Grab two dumbbells, lie face down on the bench, and row up with control.
Focus on squeezing your shoulder blades together. This strengthens the upper back muscles and improves posture. It’s great for anyone who struggles with shoulder pain during other row variations.
9. Doorway Stretch (Active)
Stretching matters too. A tight teres major can limit movement and cause sharp pain. Stand in a doorway, place your hands on each side, and gently lean forward.
Hold for 20–30 seconds. This stretch can improve shoulder mobility and help release sore spots. It’s great before or after your workout. Combine it with foam rolling for better results.
10. Foam Rolling the Upper Back
Recovery is part of training. Foam rolling your upper back muscles can help relieve tightness and improve blood flow. Lay the roller under your upper back, cross your arms, and roll slowly.
Don’t rush through this. Focus on areas that feel tense. This helps reduce muscle imbalances and supports long-term shoulder health. Include it in your routine 2–3 times a week.
Common Mistakes to Avoid
One common mistake is using too much weight too soon. Many think heavier means better, often leading to poor form and shoulder joint strain. Always start with a light dumbbell or resistance band. Focus on control, not speed. Fast or jerky movements reduce muscle activation and increase the risk of overuse injuries.
Another mistake is ignoring body posture. Rounded shoulders, leaning too far, or not keeping your upper body stable can affect results. Keep your back straight and your movements smooth. Bad posture can cause muscle imbalances and limit the benefit of your major exercises. Always check your form, even if you’ve been training for a while.
Sample Teres Major Workout Routine
- Warm-Up Exercises (5–7 mins)
Light arm circles, doorway stretch, and shoulder rolls to get blood flowing and joints ready.
- Dumbbell Row – 3 sets of 10–12 reps
Excellent for isolating the teres major while building overall upper back strength.
- 3 sets of 10 reps – Straight-Arm Lat Pulldown
Focuses on controlled movement and helps activate supporting muscles.
- Face Pull with Resistance Band – 2 sets of 15 reps
Helps correct posture and improve muscle balance.
- Side-Lying External Rotation – 2 sets of 12 reps
Strengthens the rotator cuff and improves shoulder stability.
- Foam Rolling + Stretch (Cool Down)
End with gentle foam rolling and a cross-body stretch to reduce soreness and improve flexibility.
FAQs
What muscles does the Teres Major exercise work besides the shoulders?
They also engage the latissimus dorsi, triceps, and other upper back muscles, helping build a balanced upper body.
Are Teres Major exercises suitable for shoulder injuries?
They can support recovery when done slowly and with guidance, especially after minor muscle strain or poor posture issues.
How often should I do the Teres Major exercises each week?
Training 2–3 times per week is ideal, with enough rest days to avoid overuse and allow your major muscle tears to recover fully.
Can beginners do the Teres Major exercises at home?
Absolutely. Simple movements like rows or resistance band pulls are great for home routines and don’t need much gear.
Will these moves help improve posture, too?
Yes, these exercises strengthen weak shoulder muscles, helping right poor posture caused by prolonged sitting or desk work.
Conclusion
Building strong, stable shoulders doesn’t have to feel overwhelming. With the right Teres Major exercises, you’re giving your body the care and strength it deserves. Even small, consistent efforts can change how you move, feel, and show up daily. So take that first step, stretch it out, and give your muscles the love they’ve been waiting for.
Imagine lifting easily, standing taller, and feeling proud of your progress—one rep at a time. Your future self will appreciate that you started today.
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