Top 7 Teres Minor and Teres Major Exercises for Upper Body Strength

Get ready to supercharge your shoulder game! with this Teres Major Exercises.

Don’t overlook the unsung heroes in the quest for a powerhouse upper body—your teres major and teres minor. T tucked away at the shoulder blades, these muscles hold the key to a resilient and sculpted upper body frame.

It’s time to dive into the secrets of shoulder strength and discover the best exercises for teres major and teres minor that will turn these often-neglected muscles into your secret weapons. From dynamic movements to targeted exercises, we’re about to spill the beans on how to transform your shoulder strength game. Whether you’re a fitness fanatic or want to level up, this guide is your ticket to a robust, injury-resistant upper body.

Let’s unleash the potential of your teres major and teres minor, and say hello to a stronger, more confident you!

All About the Teres Major Muscle

What is Teres Major?

The teres major ^[1] is a powerful upper arm and shoulder muscle. Working alongside the latissimus dorsi helps in actions like pulling the arm downward and backward. Teres major muscles are crucial in various exercises involving the upper body muscles and arm. 

What are the Common Activities of Teres Major Muscle?

Teres major muscle is integral to various activities, from strength training exercises to sports and even yoga, by enabling various shoulder and arm movements. Some effective teres major exercises that engage the teres major include:

1. Pull-Ups

Pull-ups are a fundamental upper body exercise that engages the teres major. When you perform a pull-up, your arms are extended, and as you pull your upper body muscles upward, the teres major is actively involved in the adduction and extension of the arms.

2. Rowing

Rowing exercises, whether on a rowing machine or with free weights, recruit the teres major muscle. During the rowing motion, as you pull the handle or weight of the cable machine toward your torso, the teres major works to adduct and extend the arm. This action is essential for properly executing rowing movements, commonly used in strength training and cardiovascular workouts.

In sports like baseball, cricket, or even throwing a frisbee, the teres major muscle is actively engaged during the throwing motion. It contributes to the internal rotation of the whole shoulder blade as you prepare to release the object, generating power and accuracy in the throw.

4. Lifting

When lifting objects, the teres major plays a role in controlling and stabilizing the arm movement. Whether lifting a heavy box, a barbell, or any other weight, the teres major assists in adducting and extending the arm as you bring the load close to your body.

5. Yoga Poses

Various yoga poses involve arm movements, such as Chaturanga, where the teres major stabilizes and controls the arms. This muscle helps maintain proper form, alignment, and strength of upper arms during these poses, contributing to the balance and support required in yoga practice.

All About the Teres Minor Muscles

What is Teres Minor?

The teres minor ^[2] is a small, triangular muscle in the shoulder blade‘s posterior (back) part. It is a group of muscles and tendons that play a crucial role in the stability and movement of the shoulder and other muscles.

What are the Common Activities of Teres Minor?

The teres minor is commonly the smaller muscles involved in activities that require external shoulder rotation. Here are some common activities where the teres minor plays a significant role:

1. Throwing

Whether you’re playing baseball, softball, or another sport that involves throwing, the teres minor is actively engaged in the external rotation of the shoulder during the throwing motion.

2. Swimming

In swimming, particularly during strokes like freestyle and backstroke, the teres minor is involved in the external rotation of the arm as it moves through the water.

3. Racket Sports

Activities like tennis, badminton, and squash involve frequent use of the teres minor. The muscle is engaged during serving, volleying, and reaching across the body to hit the ball.

4. Lifting and Carrying

When lifting objects or carrying items away from the body, the teres minor is involved in stabilizing the shoulder blades during arm swinging movements and controlling the external rotation of the arm.

5. Reaching Behind the Back

Actions that require reaching behind the back, such as fastening a bra or tucking in a shirt, involve the teres minor. The muscle contributes to the external rotation needed for these movements.

7 Best Teres Major and Minor Exercises 

Here are some exercises you can do at home that specifically engage the teres major and minor:

1. Dumbbell Pullover

Use a dumbbell and flat bench for support for this exercise.

Lie on the bench with your upper back and shoulders resting on it. Plant your feet firmly on the ground. Maintain good alignment with your head, shoulders, hips and knees. Hold the dumbbell with both hands at chest height, using an overhand grip. Engage your core. Bring your arms straight above your head and slightly lower your hips, creating a small arch in your lower back. Looking for a stretch in your chest and latissimus dorsi, extend your arms above your chest in a controlled manner. Return to the starting position and repeat the movement.

Complete 8 to 12 repetitions.

2. Inverted Row

Utilize a sturdy horizontal bar or suspension trainer (like TRX) for this exercise. Position the bar or suspension trainer at waist height.

Lie on the floor with your legs straight underneath the bar straps, maintaining good alignment with your head, shoulders, hips, and legs. Bring your chest directly beneath the bar. Extend your arms upward, securing a firm hold on the bar using an overhand grip, ensuring your hands are positioned slightly beyond shoulder-width apart. Activate your core muscles and pull your chest towards the bar, retracting your shoulder blades and bending your elbows. Hold the position for a few seconds. Slowly lower your body to return to the starting position.

Repeat the movement for 8 to 12 repetitions.

3. Underhand Yates Row / Reverse Grip Bent-Over Row

For this exercise, utilize a barbell for added resistance.

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hold the barbell with an underhand grip at shoulder-width apart. Slightly bend your knees and hinge forward at your hips, keeping your arms fully extended over your thighs. Engage your core and pull the bar up to your waist, keeping your elbow close to your body. Hold this position for a few seconds and slowly return to the starting point.

Complete this movement for 8 to 12 repetitions.

4. Pull-Ups

For this exercise, utilize a pull-up bar or a sturdy horizontal bar. 

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Reach up and grab the bar with an overhand grip slightly wider than shoulder-width apart. Engage your core and hang from the bar. Draw your chest toward the bar while ensuring your elbows are directed downward and your chin above the bar. Hold this position for a few seconds. Slowly return to the starting position and repeat the movement.

Complete for 5 to 10 repetitions.

5. Single Arm Dumbbell Row

For this exercise, use a dumbbell, kettlebell, a can of soup, or anything that has weight for added resistance.

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Prop one knee on a flat bench and hold the dumbbell in one hand with an overhand grip. Hinge through your hips to bend your upper body forward. Press one hand on the flat bench for support to keep your back straight, ideally your body is parallel to the floor. Engage your core. Pull the dumbbell towards your ribcage, squeezing your shoulder blades at the top position. Lower the dumbbell to return to the starting position. Relax and repeat the movement on the opposite side.

6. Bent Over Rows

For this exercise, use a dumbbell, kettlebell, a can of soup, or anything that has weight for added resistance.

Begin in an upright standing position with your legs staggered, maintaining good alignment with your head, shoulders, and hips. Bend your front knee and hold the dumbbell in your opposite hand, keeping it hanging. Hinge forward through your hips and place your other hand on your bent knee for support. Engage your core and pull your weighted arm back in a rowing motion, keeping your elbow at a 30- to 45-degree angle. Return to the starting position and repeat the movement on the opposite side.

Start off with 1 set of 10 repetitions on each side. 

7. Dumbbell Reverse Fly

For this exercise, use a dumbbell, kettlebell, a can of soup, or anything that has weight for added resistance.

Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell in each hand with a neutral grip. Slightly bend one knee forward and hinge through your hips, bringing your arms perpendicular to the floor. Engage your core and slowly lift the dumbbells out to the sides at chest height, squeezing your shoulder blades together. Hold this position for a few seconds, and slowly return to the starting position.

Repeat the movement for 10 to 15 repetitions.

5 Major Benefits of Teres Major and Minor Exercises

Exercising and strengthening both teres major muscles and teres minor muscles ^[3] offer a range of benefits. Here are some benefits of incorporating teres minor and teres major exercises:

1. Improved Shoulder Stability

Strengthening the teres major and teres minor muscles is pivotal for enhancing shoulder stability. These muscles support the shoulder joint, reduce the risk of dislocations, and provide a stable foundation for various upper-body movements.

2. Reduced Risk of Shoulder Injuries

Exercises that target the teres major and minor help fortify the shoulder complex, diminishing the likelihood of common injuries such as strains and impingements. By addressing muscle imbalances and weaknesses in the shoulder region, these exercises create a more resilient structure, safeguarding against overuse injuries often associated with repetitive arm and shoulder movements.

3. Increased Shoulder Range of Motion

Targeting the teres major and teres minor through specific exercises leads to an expansion of shoulder range of motion. Whether reaching for items on high shelves or engaging in sports, a broader range of motion enhances overall shoulder functionality and minimizes the risk of stiffness or restricted shoulder movement.

4. Better Posture

Strengthening the teres major and minor of our upper body contributes to improved posture by supporting the alignment and muscle balance of the shoulder blades and upper back. These muscles pull the shoulder blades and upper back together, countering the effects of slouching and promoting an upright and balanced posture.

By addressing postural imbalances, exercises for the teres major and the teres muscles aid in reducing the strain on the spine and associated musculoskeletal issues.

Conclusion

The journey to a powerhouse upper body begins with recognizing the hidden strength of your teres muscles. Dedicating attention to the various teres major and minor muscles through targeted exercises holds significant implications for comprehensive shoulder health.

The importance of incorporating teres major exercises and teres minor exercises extends beyond muscular development; it is a pivotal element in sustaining a healthy, functional, and injury-resistant shoulder complex. Embracing this holistic approach to fitness becomes instrumental in fostering a robust foundation for long-term upper body strength and well-being.

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