The Teres Major is a small yet powerful muscle that contributes significantly to a well-developed back and shoulder girdle, earning it the nickname “the Lat’s little helper.” This muscle is often overshadowed by the much larger Latissimus Dorsi, but specific training is necessary to maximize upper body strength and achieve balanced muscular aesthetics. Understanding its functions and applying precise training techniques makes it possible to isolate and strengthen this muscle effectively. This article details the anatomical foundation, specific exercises, and form optimization required to target the Teres Major.
Anatomical Role and Movement Function
The Teres Major is situated on the posterior side of the shoulder, originating from the lower, back surface of the shoulder blade (scapula) near its inferior angle. The muscle fibers travel upward from this origin and insert on the medial lip of the intertubercular groove of the humerus (the upper arm bone). This attachment pathway allows the Teres Major to act directly on the shoulder joint.
The primary actions of this muscle are the internal rotation, adduction, and extension of the humerus. Internal rotation turns the arm inward toward the body’s midline, while adduction pulls the arm down toward the torso from a raised position. Extension moves the arm backward, such as when drawing the elbow behind the body. Understanding these three movements is the key to selecting exercises that maximize Teres Major activation. Because it works with the Latissimus Dorsi, targeted exercises must emphasize these specific movements to prevent the larger back muscle from taking over the work.
Targeted Exercises for the Teres Major
Exercises that involve pulling the arm down or back while keeping the elbow close to the body are effective for engaging the Teres Major. The Close-Grip Lat Pulldown is one of the most effective movements, ideally performed with an underhand or narrow neutral grip. This setup naturally encourages the internal rotation and adduction functions of the Teres Major as the bar is pulled down toward the upper chest.
The Dumbbell Pullover is another choice, targeting the extension function of the muscle through a deep stretch and contraction. To perform this, lie perpendicular on a bench and hold a single dumbbell with both hands, lowering it slowly behind the head to stretch the Teres Major, then pulling it back over the chest. The Single-Arm Dumbbell Row is also beneficial, especially when focusing on pulling the weight toward the hip or waist instead of the chest. This path emphasizes adduction and extension across the shoulder joint, isolating the Teres Major more effectively than a standard row.
Optimizing Form for Maximum Activation
Achieving maximum activation of the Teres Major requires attention to form, ensuring the larger surrounding muscles do not dominate the movement. A common cue for all pulling exercises is to focus on driving the movement by pulling with the elbows rather than the hands. This mental shift helps to minimize reliance on the biceps and forearm flexors, placing the workload squarely on the back musculature.
The path of the elbow is another factor; keeping the elbows tucked close to the torso during rows and pulldowns reinforces the internal rotation function of the Teres Major. When performing a row, pulling the handle past the torso and achieving a slight pull-back of the shoulder blade helps maximize the muscle’s contraction through full extension. Avoiding momentum, such as swinging the body or jerking the weight, is necessary to keep tension on the target muscle.
Controlling the eccentric (negative) phase of the movement is important, as this is where the muscle fibers are lengthened under tension, promoting strength gains. Slowly returning the weight to the starting position over a two to three-second count enhances the mind-muscle connection and ensures the Teres Major is fully stretched before the next repetition. If grip strength becomes a limiting factor before the back muscles are fatigued, using lifting straps can ensure the Teres Major receives the intended training stimulus.