Teres Major Exercises: A Complete Guide

The teres major is an essential but often overlooked muscle in the upper back. As part of the rotator cuff, this muscle recreates a crucial role in stabilizing the shoulder joint and allowing the arm to rotate and move through its full range of motion. Strengthening the teres can improve posture and prevent injuries in sports or daily activities. This guide will provide a complete overview of the teres major, including its function and anatomy, stretching and strengthening exercises to target it, sample workout routines, and tips to train it safely and effectively. Whether recovering from a shoulder injury or simply looking to balance your upper body strength, the Teres Major Exercises here will help.

Teres Major Exercises A Complete Guide

What is the Teres Major?

Anatomy and Function

The teres major is one of the four muscles comprising the rotator cuff and the supraspinatus, infraspinatus, and subscapularis. It originates along the outer edge of the scapula or shoulder blade. It attaches to the humerus or upper arm bone.

When contracted, the teres major internally rotates and extends the humerus. It allows you to throw, Row, swim, and brush your hair. The teres major stabilizes the shoulder joint and works with the lats, pecs, deltoids and other upper back muscles to enable a full range of motion.

Why Train the Teres Major?

As part of the rotator cuff, the teres major is crucial in shoulder health and function. Here are some of the benefits of strengthening this muscle:

• Improves posture by pulling shoulders back
• Prevents shoulder impingement and injuries
• Allows fuller range of motion of the shoulder
• Balances strength between front and back of shoulders
• Enhances sports performance for throwing/swimming
• Provides stability for movements like push-ups or shoulder presses

Teres Major Stretches

Stretching the teres will improve flexibility, prevent tightness, and prepare the muscles for workouts. Here are some great stretches to incorporate:

Doorway Stretch

Stand in a doorway with one arm up and forearm against the door frame. Slowly lean on through the opening until you feel a stretch in the back of the shoulder. Hold for 30 seconds and reprise on the other side.

Crossover Stretch

Get one arm across your chest and use the other arm to gently pull it inward until you feel a stretch in the back of the shoulder. Hold for 30 seconds and switch sides.

Scarecrow Stretch

Extend one arm straight to the side with a slight bend at the elbow. Use your other hand to push the arm back until you feel a stretch gently. Hold for 30 seconds and repeat on the other side.

Strengthening Exercises for the Teres Major

Here are some of the best exercises to specifically target and strengthen the teres major muscle:

Dumbbell Row

• Hinge forward at hips, keep back straight
• Hold a dumbbell in one hand with your arm extended
• Drive elbow up and back to row dumbbell to the torso
• Squeeze teres major at the top; repeat 10-12 reps per side

Inverted Row

• Set barbell hip-height in a power rack or on the Smith machine
• Hang underneath with arms extended and body in line
• Pull chest upward toward the bar, squeezing teres major
• Slowly lower body back to start; repeat 10-12 reps

Band Pull Aparts

• Hold band taut with arms straight out at shoulder height
• Pull arms outward, keeping tension on the band
• Squeeze teres major and hold for 2 seconds
• Return to start; repeat 10-15 reps

Face Pulls

• Attach the band to a fixed point at head level
• Grasp band handles with arms extended
• Pull the bar back and outward in an arc motion
• Squeeze teres significant muscles; return to start
• Repeat 10-12 reps

Bent-Over Lateral Raise

• Hinge at hips with back straight and arms hanging
• Raise arms straight out to the sides, squeezing teres major
• Hold one second and slowly lower back down
• Repeat 10-12 times with palms down

Cable Chop

• Stand sideways with cable at shoulder height
• Grip the handle with both hands and extend the arms
• Pull the line down and across the body
• Squeeze teres major; return to start
• Repeat 10-12 reps on each side

Workout Routines to Target the Teres Major

Here are samples teres significant workout routines for beginner, intermediate and advanced levels:

Workout Routines to Target the Teres Major

Beginner Routine

• Doorway Stretch: 15 seconds on each side
• Dumbbell Row: 10-12 reps on each side
• Band Pull Aparts: 10-12 reps
• Bent-Over Lateral Raise: 10-12 reps

Intermediate Routine

• Crossover Stretch: 30 seconds on each side
• Inverted Row: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 10-12 reps
• Cable Chop: 3 sets of 10-12 reps on each side

Advanced Routine

• Scarecrow Stretch: 30 seconds on each side
• Single Arm Dumbbell Row: 3 sets of 10-12 reps on each side
• Inverted Row with pause: 3 sets of 8-10 reps
• Band Pull Aparts with 3-second hold: 3 sets of 10-12
• Face Pull 21s: 7-7-7 partial reps

Perform the routines 2-3 times weekly, allowing for at least one day of rest between sessions. Modify exercises as needed to fit your current fitness level.

Tips for Preventing Injury

When training the teres major, it’s essential to follow proper precautions to avoid injury:

Warm Up Appropriately

Before strength training, spend 5-10 minutes warming up with dynamic stretches and light cardio activity to prepare muscles and increase blood flow.

Use Proper Form and Weight

Control movements and use appropriate weight levels to avoid overworking the teres major. Proper form is vital.

Work Both Sides Evenly

Train both sides of the body equally to prevent muscle imbalances or overuse that can lead to injury.

Conclusion

Targeting the often neglected teres major provides many benefits, from better posture and shoulder health to improved athletic performance. This muscle stabilizes the shoulder joint through internal rotation. Be sure to incorporate the exercises consistently and stretches here for mobility, strength, and injury resilience gains. As with any workout routine, warm up properly, use good form, start gradually, and allow for adequate rest.

Read More:: Scapular Retraction Exercises

FAQs About Teres Major Exercises

Here are answers to some common questions related to FAQs About Teres Major Exercises.

How often should I train the teres central?

Aim for 2-3 dedicated teres major workouts per week. Be sure to build in rest days as well.

What’s the best teres major exercise for beginners?

Doorway stretches, dumbbell rows and band pull parts are great beginner exercises for the teres major. Focus on mastering form with light weight.

Should I do teres major exercises before or after the workout?

It’s often best to perform targeted tasks after your main activity when the shoulder muscles are warm, and blood flows to the area.

What if I experience pain in my teres major?

Stop any exercise that causes pinching, strain or pain in the teres major. See a physical therapist if pain persists to avoid potential rotator cuff injury.

How do I know if my teres significant is weak?

Signs like poor posture, rounded shoulders, lack of shoulder stability, and reduced arm rotation indicate substantial weakness. Targeted exercises will strengthen this muscle.