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

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.

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: 

• Lat Pulldowns Variations
• Lat Pulldown Alternatives

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.

Related: Seated Cable Rows Alternatives

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

Related: Cable Rear Delt Fly Variations

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

Related: Best Cable Shoulder Exercises

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

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.

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Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...

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Final Note:

We hope you have a better understanding of the teres muscles now. It’s important that you regularly target the teres major and teres minor in your workouts.

From someone who experiences frequent tightness in this region I can assure you that consistent stretching and trigger point sessions will enable you to reach up for the sky with no problems.

More Resources on Back Strengthening Exercises:

• Best Trapezius Exercises
• Best Rhomboid Exercises
• Best Erector Spinae Exercises
• Best Latissimus Dorsi Exercises