Our upper back is composed of various muscles. One of the important ones is the teres major muscle. It plays an important role in helping you use your shoulder and arm.
However, excessive use of teres major or sudden force can injure the muscle. Many athletes and fitness enthusiasts often experience pain in teres major. If not addressed promptly, it can severely limit your shoulder and arm mobility and prevent you from doing specific exercises.
In this post, we’ll understand the role of teres major in more detail. Then, we will go through the 10 best exercises to strengthen this muscle.
What is the Teres Major Muscle, and What Does It Do?
Teres Major is present above the lats or the latissimus dorsi. The teres major and lats join at the back of the armpit and attach to the front of the upper arm. Together, they help you lower your arm, extend it backward, pull it toward your chest, and rotate the elbow.
If you are a sportsperson, the teres major helps you perform explosive upper-body movements. It’s the muscle behind all fundamental movements, such as pulling, lifting, and throwing.
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Exercises That Target the Teres Major Muscle
To strengthen the teres major, you need to incorporate horizontal pulling movements. Here are some of the most effective exercises.
1. Dumbbell Pullover
A dumbbell pullover engages the teres major muscle alongside the lats (latissimus dorsi). It’s a highly effective exercise for the lower back and the shoulder.
Here’s how to perform a dumbbell pullover.
- Lie down with your upper back and neck on the bench.
- Grab the weight with both hands and hold it directly above your chest.
- Slowly lower it down over your head as far as possible.
- Pull the weight back over your face to the beginning position.
2. Single Arm Dumbbell Row
A single-arm dumbbell row effectively isolates and engages the teres major. It’s a great exercise that specifically targets this muscle group.
Here’s how to do a single-arm dumbbell row.
- Stand in a slightly staggered stance and place one of your hands on a bench.
- Hold the dumbbell in the other hand and extend your arm down.
- Let your shoulder blade stretch.
- Squeeze your shoulder blade and pull the weight toward your hip.
- Return the weight to the beginning position.
3. Cable Straight Arm Pulldown
Cable straight arm pulldown creates constant tension throughout the movement. It is thus highly effective at strengthening the teres major and lats.
Here’s how to do a cable straight-arm pulldown.
- Attach a wide-grip handle to the cable machine.
- Hold the hand with an overhand grip at shoulder width.
- Hinge forward slightly at the hips and pull down on the handle by extending your shoulders.
- Keep pulling till the handle reaches your thighs.
- Now, go back to the beginning position.
4. Band Pull Aparts
A band pull-apart works both the teres major and the teres minor. It also works several other upper body muscles and the shoulder.
Here’s how to perform this exercise.
- Grab a resistance band and stand with your feet shoulder-width apart.
- Lift the band to a distance equal to your shoulder width.
- Hold the band and retract your shoulder blades as you spread your arms out in front of you in a straight line.
- Bring both of your arms out to your sides.
- Pull till the resistance band hits your chest.
- Clench your shoulder blades together and hold briefly.
- Allow the band to return to the starting position.
5. Inverted Row
The inverted row activates the teres major during the pulling motion. Besides it also targets other back muscles like the lats and rhomboids.
Here’s how to do an inverted row.
- Adjust the bar to a height slightly higher than your arm’s length.
- Sit under the bar. Spread your legs out in front of you.
- Grab the bar with both hands using an overhand grip.
- Your arms should be straight, and your heels on the ground.
- Retract your shoulder blades to pull up till your chest touches the bar.
- Return to the original position.
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6. Rear Cable Fly
The rear cable fly isolates the teres major. It also helps improve the strength and stability of your shoulders.
Here’s how to do a rear cable fly.
- Attach handles to a double cable machine.
- Adjust the cables to head height to isolate the teres major.
- Face in the direction of the machine and cross your arms. Grip the attachments and bring them in front of your face.
- Pull the weight across your body as you retract your shoulder blades.
7. Underhand Yates Row
The underhand Yates row is a variation of the traditional bent-over row. This exercise stretches the teres major. It also reduces the stress on the lower back.
Here’s how to do an underhand Yates row.
- Hold a barbell at shoulder width with an underhand grip in both hands.
- Hinge forward at 45 degrees, bending your knees.
- Extend your arms with the bar over your thighs.
- Pull the weight up to your waist and briefly pause at the top.
- Now, go back to the beginning position.
8. Pull-ups
Pull-ups use the teres major during the middle of the movement. The compound exercise comprehensively targets several upper body muscles.
Here’s how to do pull-ups.
- Using an overhand grip and with your hands shoulder-width apart, grab the bar.
- Your starting position will be hanging on the bar with your arms completely straight.
- Now, pull your chest toward the bar as high as possible.
- Pause briefly at the top.
- Now, go back to the beginning position.
9. Reverse Dumbbell Fly
The reverse dumbbell fly strengthens the teres major muscle because it targets the back muscles, which are usually neglected in other arm workouts.
Here’s how to do a reverse dumbbell fly.
- Grab a pair of dumbbells and stand with your legs shoulder-width apart.
- Bend your knees slightly and hinge your hips at 45 degrees.
- Lift your arms laterally.
- While doing this motion, pinch your shoulder blades.
10. Low Cable Row
A low cable row, when performed with a wider grip, effectively targets this teres major by allowing for a greater range of motion and increased activation. The greater activation occurs due to the pulling movement at a lower angle.
Here’s how to do a low cable row.
- Sit on the cable machine with your knees slightly bent.
- Keep your back straight and grip the attachment. Tilt your body slightly forward.
- Activate the teres major by pulling the weight slightly down toward your stomach.
- Pinch your shoulder blades.
- Stop when the handle reaches your belly button.
- Return to the starting position.
Summing Up
Now that you know the role and significance of teres major, it’s time to start incorporating exercises that target this muscle in your workouts. Consistently performing these exercises will strengthen this muscle, increasing your upper body mobility, and helping you perform other bigger lifts effectively.
