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Best Teres Major & Minor Exercises

Best Teres Major & Minor Exercises

“Is Your Shoulder Strong Enough to Stop the Next Pitching Injury?”

Last summer, I shadowed an elite physiotherapist during a youth baseball camp. She paused between sets and asked a gripping question: “What protects these young arms when they throw 90 mph?” The answer lies deep in two under‑appreciated shoulder muscles—the teres minor and teres major. Tiny as they are, these muscles are pivotal for both rotator cuff integrity and powerful throwing. After working with dozens of athletes, I’ve seen firsthand that targeted teres training not only improves shoulder durability but also elevates performance.

Why Focus on Teres Major & Minor?

The Anatomy & Role

  • Teres Minor is a classic rotator‑cuff muscle: it externally rotates, stabilises the humeral head, and counters upward displacement during abduction .
  • Teres Major, in contrast, is a non-cuff scapulohumeral muscle involved in adduction, internal rotation, shoulder extension, and overall stabilisation .

Strengthening these muscles is essential for injury prevention and improving biomechanics—especially for overhead athletes.

Expert Insights & EMG‐Backed Evidence

Teres Minor Activation

A study using electromyography (EMG) in collegiate throwers found that quadruped horizontal abduction in the coronal plane activates teres minor most—about 41% of max contraction—more than scapular or sagittal positions .
Another EMG analysis highlighted side-lying external rotation as delivering about 67% MVIC, which is excellent for isolated strengthening .

Teres Major Load

Research shows that teres major activation increases significantly during scapular-plane, elastic‑band external rotation exercises . Functional moves like bent-over rows, especially with elbow-leading, also reliably engage teres major .

Best Exercises for Teres Minor & Major

1. Quadruped Horizontal Abduction (Teres Minor)

  • Position: On all fours, shoulder at 90° abduction.
  • Action: Lift arm laterally (coronal plane) against light resistance or manual pressure.
  • Why it works: EMG shows ∼41% MVIC in this position .
  • Tip: Squeeze shoulder blade downward—feel that deep burn.

2. Side‑Lying External Rotation (Teres Minor Isolation)

  • Lie on side, elbow at 90° against body, light dumbbell in top hand.
  • Rotate external—lift the weight 10–15 times.
  • EMG validation: Triggers 67% MVIC—excellent for targeted rotator cuff training .
  • Tip: Keep elbow fixed; only rotate the forearm.

3. 90/90 Band External Rotation (Frontal Plane Focus)

  • Stand, abducted shoulder at 90°, elbow bent.
  • Attach two elastic bands—one resisting horizontal abduction.
  • Rotate externally, oscillate slowly.
  • Evidence: This variation enhances teres minor + lower trapezius recruitment .
  • Tip: Choose a band light enough to allow controlled oscillation.

4. Bent‑Over Dumbbell Row (Teres Major + Minor Activation)

  • Hinge at hips, back flat.
  • Pull dumbbell through elbow—focus on scapular retraction.
  • Why it helps: EMG-based trainers praise its effectiveness for both teres muscles .
  • Tip: Hold at the top for 1–2 seconds—feel that stretch.

5. Single‑Arm Seated Cable Row (Neutral Grip)

  • Sit, knees slightly bent, neutral grip on cable handle.
  • Pull through elbow, chest up, retract scapula fully.
  • Benefit: Enhances eccentric teres major stretch and long-range control .

6. Face Pulls (Posterior Chain Stabilisation)

  • Using rope at upper chest height: pull towards face, elbows high.
  • Aim: Strengthens teres minor and upper back stabilisers.
  • Bonus: Great for posture & shoulder health .

Warm-Up & Recovery Techniques

Before any workout:

  1. Foam roll the teres major/minor—especially in the scapular region .
  2. Dynamic arm swings & light band rotations.

After your session, apply gentle stretching like:

  • Doorway stretch (teres major)
  • Cross-body stretch (teres minor)
  • Sleeper stretch for deep rotator involvement .

Integrating into a Workout Routine

Sample session (2–3× weekly):

ExerciseFocusSets × Reps
Side-Lying ERIsolated teres minor3 × 12–15
Quadruped HABDMulti-plane teres minor3 × 10–12 each side
Bent-Over RowTeres major engagement3 × 8–10
Seated Cable RowEccentric teres major3 × 10–12
Face PullsUpper back & minor work3 × 15

Progress by slowly increasing resistance or reps, ensuring no pain. For rehab, consider isometric holds (≤ 15 reps, several times daily) .

Actionable Takeaways

  1. Choose the right position: side-lying ER for isolation, quadruped coronal for compound engagement.
  2. Use EMG‑validated moves: include 90/90 band and face pulls.
  3. Control your tempo: emphasise slow eccentrics and stability.
  4. Warm‑up & stretch: prep and recover the teres complex.
  5. Track progress: note changes in posture, pain, velocity (for throwers), strength.

FAQ

Q: What are the best exercises for teres minor?
A: Side‑lying external rotation, quadruped horizontal abduction (coronal), and 90/90 band rotations are top-rated, showing high EMG activation (40–67% MVIC) .

Q: How to activate teres major effectively?
A: Bent-over dumbbell rows, seated cable rows with neutral grip, and scapular-plane band pulls exercise teres major well .

Q: Should rehab include isometric exercises?
A: Yes—gentle isometrics for internal/external rotation and extension help build foundational strength .

Q: How often should I train these muscles?
A: Two to three times a week is ideal. Rotate exercise pairs and always include warm-up and post-session stretches.

Final Thoughts

Strengthening the teres minor and major is often overlooked, yet crucial for shoulder stability, pain reduction, and athletic performance. Incorporate these exercises mindfully, progress consistently, and monitor your shoulder health.

Tried one of these? What did you notice—more control, less discomfort, a faster throw? Drop a comment below, share your tweaks, or save this post to revisit when updating your training plan.

References

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