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9 Effective Teres Major Dumbbell Exercises for Strength and Stability

Teres Major Exercises

Your shoulders do a lot more than you realize—lifting, pullifng, and stabilizing every upper-body movement. But if your teres major muscle is weak, those movements can feel stiff or even painful.

That’s why strengthening it matters. Using dumbbells, you can target this small but mighty muscle to improve shoulder stability, strength, and mobility—all while reducing injury risk.

Here are effective teres major dumbbell exercises to help you move better [1] and feel stronger!

Warm-Ups

1. Shoulder Rolls

2. Arm Circles

3. Overhead Reach

Routines

Now, here are some exercises you can do at home that specifically engage the teres major:

4. Dumbbell Pullover

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

5. Dumbbell Shoulder Shrug

6. Single Arm Dumbbell Press

7. Lateral Raises

8. Bent Over Rows

For this teres major exercises, use a dumbbell, kettlebell, a can of soup, or anything that weights added resistance.

Start with 1 set of 10 repetitions on each side. 

9. Dumbbell Bend Over Fly

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

What is Teres Major Muscle

“The teres major contributes to the overall mobility and strength of the shoulder, especially during activities that involve lifting, pulling, or rotating the arm. Its proper function is important for maintaining shoulder stability and preventing injury.” – Mantun Jhan, MBBS

In sports like baseball and cricket, it aids in throwing motions, generating power and control. Rowing exercises engage the teres major through pulling movements, while lifting relies on it for arm stability. 

In yoga, poses like Chaturanga require teres major muscle activation for balance and support. Strengthening this muscle improves shoulder mobility, posture, and injury prevention, making it essential for upper-body strength and function.

Benefits of Strengthening the Teres Major

Strengthening the teres major muscle is crucial for maintaining shoulder health and preventing related injuries. Here are some key benefits:

Risks of Neglecting the Teres Majors

Ignoring the teres major can lead to several problems, including:

Teres Major Dumbbell Exercises Tips

Conclusion

In conclusion, focusing on your teres major [3] muscle through a well-rounded workout plan can significantly enhance your shoulder strength and overall upper-body fitness.

By starting with manageable weights, prioritizing proper form, and gradually increasing the intensity, you can build strength safely and effectively.

Remember to incorporate a variety of exercises that target both the teres major and other key muscle groups to ensure a balanced and comprehensive approach to your fitness routine.

With consistent practice and patience, you can build strong and healthy teres major muscles.

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Frequently Asked Questions

 How to Train the Teres Major with Dumbbells?

You can train the teres major with dumbbells by performing exercises that involve shoulder adduction, extension, and internal rotation. Effective exercises include dumbbell pullovers, bent-over rows, and lateral raises.

What Exercise Works the Teres Major?
  • The teres major is activated in exercises like:
  • Dumbbell Pullover (shoulder extension)
  • Bent-Over Rows (pulling motion)
  • Lat Pulldowns (pulling and shoulder adduction)
  • Dumbbell Reverse Flys (scapular retraction and stability)

How Do You Isolate the Teres Major?
  • To isolate the teres major, focus on single-joint movements like:
  • Dumbbell Pullover (lying on a bench, keeping elbows slightly bent)
  • Cable Straight-Arm Pulldown (standing, pulling the cable down in an arc)
  • Single-Arm Dumbbell Row (emphasizing a controlled, full range of motion)

What is Teres Major Syndrome?

Teres Major Syndrome is a rare condition involving pain, tightness, and dysfunction in the teres major muscle, often caused by overuse, repetitive overhead movements, or muscle imbalances.
Symptoms include: Pain in the posterior shoulder and upper arm, weakness in shoulder extension and adduction, and reduced mobility or tightness. Treatment typically includes stretching, strengthening, and manual therapy to relieve muscle tightness and improve function.


1. Donohue, B. F., Lubitz, M. G., & Kremchek, T. E. (2017). Sports injuries to the latissimus dorsi and teres major. The American Journal of Sports Medicine, 45(10), 2428-2435. https://doi.org/10.1177/0363546516676062

2. Andersen, L. L., Andersen, C. H., Mortensen, O. S., Poulsen, O. M., Bjørnlund, I. B. T., & Zebis, M. K. (2010). Muscle activation and perceived loading during rehabilitation exercises: Comparison of dumbbells and elastic resistance. Physical Therapy, 90(4), 538–549. https://doi.org/10.2522/ptj.20090167

3. Broome, H. L., & Basmajian, J. V. (1971). The Function of the teres major muscle: An electromyographic study. The Anatomical Record, 170(3), 309–310. https://doi.org/10.1002/ar.1091700307

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