Have you ever trained your back and shoulders consistently—yet still felt shoulder weakness, instability, or nagging discomfort you couldn’t quite explain?

That was me a few years ago. I could deadlift confidently, my lat pulldowns were progressing, and overhead presses felt solid—until a dull ache began creeping into my shoulder during pulling movements. Nothing dramatic, nothing injured enough to stop training, but enough to signal that something was being ignored.

A sports physiotherapist eventually gave me the answer in one sentence: “Your teres muscles aren’t doing their job.”

Most gym‑goers obsess over the lats, deltoids, and rotator cuff—but quietly neglect the teres major and teres minor, two small yet crucial muscles that stabilise, rotate, and protect the shoulder joint. When these muscles are weak or poorly coordinated, strength gains stall, posture suffers, and injury risk quietly rises.

This article is a practical, research‑backed guide to the best teres major and minor exercises, written from both professional evidence and real training experience. You will learn why these muscles matter, how to train them effectively, and which exercises actually work—without gimmicks or guesswork.

Understanding the Teres Major and Teres Minor (Without the Textbook Boredom)

Before lifting a single dumbbell, clarity matters.

What Is the Teres Major?

The teres major sits on the back of the shoulder, connecting the lower scapula to the humerus. Functionally, it works closely with the latissimus dorsi and assists in:

• Shoulder extension
• Shoulder adduction
• Internal rotation of the arm

In simple terms: every strong pull, row, or downward arm movement recruits the teres major.

What Is the Teres Minor?

The teres minor is part of the rotator cuff complex. It is smaller, deeper, and often far weaker than its neighbour. Its primary role is:

• External rotation of the shoulder
• Dynamic stabilisation of the glenohumeral joint

According to electromyography (EMG) studies published in the Journal of Shoulder and Elbow Surgery, insufficient teres minor activation significantly increases stress on the shoulder capsule during overhead and pulling tasks.

In short: teres major generates force; teres minor preserves control. You need both.

Why Training These Muscles Is Non‑Negotiable

Ignoring the teres muscles leads to three predictable outcomes:

1. Hidden shoulder instability – strength without control
2. Plateaus in back development – lats overworking to compensate
3. Higher injury risk – especially during rows, pull‑ups, and presses

During my own rehab phase, my pulling strength actually improved once teres‑focused work was introduced—even though overall volume temporarily decreased. Stability created strength.

This is echoed in clinical research from British Journal of Sports Medicine, which shows that targeted rotator cuff and scapular stabiliser training reduces shoulder injury recurrence by over 35% in resistance‑trained populations.

Best Teres Major Exercises (Strength & Hypertrophy Focus)

1. Straight‑Arm Pulldown (Cable)

This is arguably the most effective isolation‑leaning exercise for the teres major.

Why it works:
By eliminating elbow flexion, the lats cannot dominate. Shoulder extension becomes the primary action—exactly where the teres major excels.

Execution cues:

• Use a shoulder‑width bar attachment
• Slight hip hinge, ribs down
• Pull the bar towards the upper thighs, not the hips

Personal insight: I tested this at light (15 reps) vs moderate loads (8–10 reps). The moderate range produced far better mind‑muscle connection and post‑session activation.

2. Single‑Arm Dumbbell Row (Elbow Close)

A row variation, yes—but with a critical adjustment.

Key modification: Keep the elbow close to the torso and pull towards the hip, not the ribcage.

This subtle change dramatically increases teres major recruitment, as confirmed by EMG data cited in Strength and Conditioning Journal.

Common mistake: Excessive torso rotation. If momentum increases, teres activation drops.

3. Neutral‑Grip Pull‑Ups

While pull‑ups are not isolation exercises, grip orientation matters.

Why neutral grip works:
The shoulder position encourages stronger internal rotation assistance—placing greater demand on the teres major.

Programming tip:

• 3–4 sets
• Stop 1–2 reps before failure to preserve shoulder mechanics

Best Teres Minor Exercises (Stability & Injury Prevention)

4. Side‑Lying External Rotation

This unassuming movement is one of the most scientifically validated exercises for teres minor activation.

A 2018 EMG analysis published in Physical Therapy in Sport ranked it among the top exercises for isolating teres minor without deltoid interference.

Execution cues:

• Elbow resting on side
• Small towel between elbow and torso
• Slow, controlled rotation

I initially underestimated this exercise—until it exposed a 40% strength difference between my dominant and non‑dominant side.

5. Cable External Rotation at 0° Abduction

This variation allows continuous tension and superior control.

Why cables outperform bands here:
Cables maintain consistent resistance throughout the range, whereas bands overload the end range disproportionately.

Recommended load: Light. If you feel the rear delts burning, the weight is too heavy.

6. Prone External Rotation (90° Abduction)

Used extensively in sports rehabilitation settings, this movement challenges teres minor function under shoulder elevation.

Who should use this:

• Overhead athletes
• Lifters with pressing‑related shoulder pain

Caution: This is not a beginner movement. Start conservatively.

How to Program Teres Major & Minor Exercises Effectively

Frequency

• 2–3 times per week is sufficient
• Small muscles respond better to frequent, low‑volume exposure

Placement in Training

• Teres minor work: before heavy upper‑body sessions
• Teres major work: after compound pulling movements

This sequencing improved my shoulder comfort within three weeks.

Common Mistakes That Limit Results

• Treating teres training as an afterthought
• Using excessive load for rotator cuff exercises
• Rushing tempo and sacrificing control
• Ignoring unilateral imbalances

Remember: If it looks impressive, it’s probably wrong for teres work.

Evidence‑Based Takeaways You Can Apply Today

• Add 1–2 teres minor exercises to every upper‑body week
• Use moderate loads and slower tempo for teres major
• Prioritise control over intensity
• Reassess shoulder comfort and pulling strength after 4 weeks

Frequently Asked Questions 

What exercises target the teres major best?

Straight‑arm pulldowns, neutral‑grip pull‑ups, and elbow‑tucked rows provide the highest functional activation.

What is the best teres minor exercise for shoulder stability?

Side‑lying external rotations consistently show the highest teres minor EMG activation.

Can I train teres major and minor together?

Yes. Combine strength‑based pulls with low‑load external rotation work in the same session.

How long does it take to strengthen teres muscles?

Most people notice improved shoulder stability within 3–6 weeks of consistent training.

Final Thoughts: Strength Is Meaningless Without Stability

Training the teres major and minor is not glamorous. No one compliments your side‑lying rotations. But these muscles quietly dictate whether your shoulders feel powerful—or fragile.

Once I stopped skipping them, my pulling numbers rose, shoulder discomfort vanished, and training felt controlled again.

If you apply even half of what you’ve read here, your shoulders will thank you in the long run.

Now I’d like to hear from you:
Have you ever experienced unexplained shoulder discomfort or pulling plateaus? What exercises have helped—or failed—you? Share your experience below and let’s build stronger shoulders together.

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