Top 15 Teres Major And Minor Exercises

Google "teres major" and you might get a meat cut before muscle anatomy. But we’re not talking about beef—we’re diving into your upper back.

The teres major and teres minor are two crucial muscles that impact shoulder function, upper-body strength, posture, and aesthetics. Think: better movement, fewer injuries, and that broad-shouldered, V-taper look.

This guide breaks it down:

What are the teres major and minor muscles?
What do they actually do?
15 key exercises to strengthen them
How to relieve and prevent teres-related pain

teres major and teres minor muscles

What’s the difference between the teres major and teres minor?

Although they share a name, both of the teres muscles have different functions in the human body. This is due to where they’re based on the humerus.

The teres major muscle shares a common end tendon with the latissimus dorsi on the front of the humerus. The teres minor is based on the tuberosity (where muscles and connective tissues attach) of the humerus head.

teres minor and teres major muscles

What Are the Teres Major and Teres Minor?

These two muscles sit near each other but have distinct roles.

Teres Major:

Located above the lats
Connects the scapula to the front of the upper arm (humerus)
Not part of the rotator cuff
Commonly called the "lats’ little helper"

Teres Minor:

A member of the rotator cuff group
Sits just above the teres major and under the infraspinatus
Helps stabilize and externally rotate the shoulder joint

Despite the similar names, their functions vary significantly.

Functions of the Teres Muscles

Teres Major

The teres major plays a key role in arm movement:

Internally rotates the humerus (turns it inward)
Helps extend the arm from a flexed position
Assists in arm adduction (pulling your arm toward your side)

Because of these roles, it’s often called the "climbing muscle," working with your lats and pecs in pulling motions.

Teres Minor

This muscle is all about control and stability:

Keeps the humeral head secure in the shoulder socket
Aids external shoulder rotation
Helps with arm adduction and extension

It’s especially important for athletes and lifters who perform a lot of overhead or throwing movements.

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Top 15 Teres major and teres minor Strengthening Exercises

We put together 15 of the best exercises you can add to your workout to strengthen the teres major and teres minor muscles. All of these exercises also work other various muscles of the back, shoulders and chest, this is because your teres muscles work in concert with multiple muscle groups.

Due to the location and function of the teres major and teres minor you will be strengthening the neighboring muscles as well.

1. Dumbbell Pullover:

Lie across the bench with only your upper back and neck being supported by the bench
Hold dumbbell with both hands, forming a triangle with your hands or by gripping the inner plate
Hold the dumbbell directly above your chest with elbows bent slightly
Engage your core and slowly lower the dumbbell past your face and over your head as far as you can
Pull the dumbbell back over your face to starting position
Repeat desired reps

Note: Keep your core engaged throughout this movement.

2. Cable Straight Arm Pull Down:

Attach a wide grip handle or other accessory above head to the cable machine
Grab the handle with an overhand grip using both hands at shoulder width
Hinge forward slightly at the hips and with your elbows slightly flexed pull down on the handle by depressing your shoulder blades while extending your shoulders
Pull down until the handle reaches your thighs
Slowly return to starting position
Repeat for desired reps

Note: Keep your core tight throughout the movement and focus on pulling the bar down with your lats not your arms - this is key for the straight arm lat pulldown.

3. Inverted Row:

Set up bar slightly higher than your arm’s length above the ground
Sit under the bar with your legs stretched out in front of you
Reach up grabbing the bar with both hands using an overhand grip wider than shoulder width apart
Straighten your body so your arms are straight and heels are on the floor
Pull up by retracting your shoulder blades until your chest hits the bar
Slowly lower to starting position
Repeat for desired reps

Note: Keep a neutral spine throughout the movement while keeping core engaged without letting your hips drop.

4. Underhand Yates Row:

Grab a barbell with both hands using an underhand grip at shoulder width
Bend and the knees and hinge forward at the hips at 45 degrees
Your arms should be almost fully extended with the bar over your thighs
Pull the bar up to your waist
Briefly pause at the top then slowly return to starting position
Repeat for desired reps

Note: Keep your body stationary and pull up through the elbows not using your biceps.

5. Underhand Grip Lat Pull down:

Sit on a bench facing the cable machine
Reach up and grab the bar with both hands using an underhand grip, shoulder width apart
Pull down on the bar by bringing your shoulder blades down and back until the bar reaches your chest
Slowly return to starting position
Repeat for desired reps

Note: Keep your chest up throughout the exercise.

6. Lat Pull Downs:

Sit on a bench facing the cable machine
Reach up and grab the bar with both hands using an overhand grip, hands a little wider than shoulder width apart
Pull down on the bar by bringing your shoulder blades down and back until the bar reaches your chest
Slowly return to starting position
Repeat for desired reps

Note: Switch up the targeted muscles by trying wide grip pulldown or neutral grip pull down.

Related:

7. Pull Ups:

Grab the bar, hands shoulder width apart using an overhand grip
Begin with arms completely straight and pull your chest up toward the bar as high as you can
Hold briefly at the top then return to starting position
Repeat for desired reps

Note: Retract your scapula by squeezing your shoulder blades back and down together.

8. Chin Ups:

Grab the bar, hands shoulder width apart palms with an underhand grip
Begin with arms completely straight and pull your chest up to the bar as high as you can
Hold briefly at the top then return to starting position
Repeat for desired reps

Note: Retract your scapula by squeezing your shoulder blades back and down together.

Related: Pull-ups vs Chin-ups

9. Single Arm Dumbbell Row:

Grab a dumbbell with a neutral grip with your right hand then place your right knee and right hand under your shoulder on a bench. Hold the dumbbell with your left arm straight directly under your left shoulder
Pull the dumbbell upwards, bending at the elbow and keeping your arm close to your body until the dumbbell is next to your hip
Slowly lower to starting position
Repeat for desired reps

Note: Keep your core engaged throughout the movement and keep your body stationary without rotating at the hips.

10. Seated Cable Rows:

Sit on a bench with your knees bent then reach forward and grab the triangle handle
Pull the handle back towards your navel keeping your back straight and squeezing your shoulder blades together
Slowly return to starting position
Repeat for desired reps

Note: Keep chest up throughout the movement and pull through your elbows.

11. High Cable Reverse Crossover Fly:

Start with both handles at head height on the cable machine
Stand facing in the center of the two-pulley machine
Reach up and across your body with both hands grabbing the handles with an overhand grip (or grab the cables)
Pull your elbows down, out and back as far as possible until your arms are in line with your back
Slowly return to starting position
Repeat for desired reps

Note: Avoid leaning forward and keep torso and legs stationary throughout the movement

12. Cable Supine Reverse Fly:

Start with a bench in the center of two pulleys
Reach up across your body grabbing both handles(cable) with an overhand grip
Lie down on the bench with your arms crossed above your chest with your elbows slightly bent
Pull your arms down to the sides until your elbow is level with your shoulders, keeping your arms perpendicular to your torso
Slowly return to starting position
Repeat for desired reps

Note: Keep your upper back against the bench throughout the movement

13. Dumbbell Reverse Fly:

Grab the dumbbells with both hands with a neutral grip
Then hinge at the hips until your body is almost parallel to the floor
Starting with your arms hanging down from the shoulders pull the dumbbells up and back until your elbows are level with your shoulders
Slowly lower to starting position
Repeat for desired reps

Note: Don’t lock out your elbows and keep your core engaged throughout the movement

14. Band Pull Aparts:

Stand up straight, feet shoulder width apart
Grab the band close to the ends with an overhand grip
Raise arms out in front of you at shoulder height
Pull the band apart by squeezing your shoulder blades together
Slowly return to starting position
Repeat for desired reps

Note: Focus on retracting your shoulder blades and maintain a neutral spine throughout the movement

15. Face Pulls:

Set the cable at head height
Grab the handles or rope with an overhand grip
Keeping your elbows below your shoulders pull back until your hands are parallel to your face
Slowly return to starting position
Repeat for desired reps

Note: Turn your hands slightly while pulling back to get the external rotation of the shoulder which engages your rotator cuff.

Related: Face Pull Alternatives

Addressing Teres Major Pain

Teres major pain often results from repetitive motion or poor posture. Common culprits:

Hours of mouse use with internal arm rotation
Long bouts of handwriting or desk work
Training imbalances that ignore posterior chain muscles

Symptoms:

Pain when lifting arms overhead
Mid-back tightness
Neck or shoulder discomfort

Relief Techniques:

Myofascial Release: Use a massage or lacrosse ball to release knots near your armpit and upper scapula. Apply gentle pressure while doing slow, controlled movements.

Stretching:

Dead Hang: Passive spinal and shoulder decompression
Overhead Side Stretch: Lying side reach to lengthen lateral muscle chain
Standing Elbow Wall Stretch: Opens up the shoulder and upper back

teres minor and teres major trigger point

Dealing with Teres Minor Pain

As part of the rotator cuff, the teres minor is prone to strain and tendinitis, particularly from repetitive overhead movement. Warning signs:

Clicking or discomfort when lifting arms
Reduced external rotation ability

Hornblower’s Sign Test: Raise arms to shoulder height with elbows bent, then externally rotate like making a goalpost. Inability to hold this position may signal a tear.

Recovery:

Trigger Point Release: Use a ball near the outer scapula
Stretches:
- Crossbody stretch
- Winged Door stretch
- Sleeper’s stretch

If symptoms persist or worsen, consult a medical professional.