Best Teres Major and Minor Exercises for a Stronger, Broader Back

Note: If you are viewing exercise videos on a mobile device, please switch to horizontal view for the best experience.

The teres major and teres minor are two relatively small muscles located near the back of the shoulder. Despite their similar names and close proximity, they perform different jobs and should be trained with different types of movement.

The teres major assists the latissimus dorsi during pulling movements and contributes to shoulder extension, adduction and internal rotation. The teres minor is one of the four rotator-cuff muscles. Its main functions are externally rotating the upper arm and helping stabilise the shoulder joint.

You cannot completely isolate either muscle because they work alongside the lats, rear deltoids, infraspinatus and other upper-back muscles. However, the right combination of rows, pulldowns, pullovers and external-rotation exercises can strengthen the area effectively.

Use the interactive muscle map and exercise finder to explore exercises for other areas of the body.

Teres Major vs Teres Minor

Although they sit close together, the two muscles have distinctly different functions.

The teres major works closely with the latissimus dorsi. Developing both areas can contribute to a stronger and fuller-looking upper back, although the much larger lats remain the principal muscles responsible for back width.

The teres minor works with the infraspinatus during external rotation. Its role is more closely related to shoulder function and stability than creating visible back width.

Best Teres Major Exercises

1. Chest-Supported Dumbbell Row

A chest-supported row trains the teres major, lats, rhomboids, rear deltoids and trapezius without requiring as much lower-back stabilisation as a conventional bent-over row.

How to perform it:

1. Set an adjustable bench to approximately 30–45 degrees.
2. Lie face down with your chest supported by the bench.
3. Hold a dumbbell in each hand with your arms hanging down.
4. Pull your elbows backwards and slightly towards your hips.
5. Pause briefly when the dumbbells reach your torso.
6. Lower the weights under control until your arms are extended.

Keep your shoulders away from your ears and avoid turning the exercise into a shrug.

Suggested volume: 3 sets of 8–12 repetitions.

2. Single-Arm Cable Row

The single-arm cable row provides consistent resistance and allows you to concentrate on moving the upper arm backwards.

How to perform it:

1. Attach a single handle to a seated cable-row station.
2. Sit upright with your ribs down and your spine neutral.
3. Begin with your arm extended without allowing the weight to pull your shoulder excessively forwards.
4. Draw your elbow back and towards your hip.
5. Pause when your elbow passes your torso.
6. Return slowly to the starting position.

Avoid twisting your torso to move more weight. Most of the movement should occur at the shoulder and elbow.

Suggested volume: 3 sets of 10–15 repetitions per side.

3. Neutral-Grip Lat Pulldown

A neutral grip allows the elbows to travel down towards the sides of the body, training the lats and teres major through shoulder adduction and extension.

How to perform it:

1. Attach a neutral-grip handle to the pulldown machine.
2. Sit with your thighs secured beneath the support pads.
3. Begin with your arms extended and chest comfortably lifted.
4. Pull the handle towards your upper chest.
5. Drive your elbows down rather than pulling only with your hands.
6. Return to the top under control.

Do not lean far backwards or use momentum to turn the movement into a row.

Suggested volume: 3–4 sets of 8–12 repetitions.

4. Neutral-Grip Pull-Up

The neutral-grip pull-up is a challenging compound exercise for the lats, teres major, biceps and surrounding upper-back muscles.

How to perform it:

1. Hold parallel pull-up handles with your palms facing each other.
2. Begin from a controlled hanging position.
3. Pull your shoulders down before bending your elbows.
4. Drive your elbows down towards your sides.
5. Raise yourself until your upper chest approaches the handles.
6. Lower yourself without dropping into the bottom position.

Use an assisted pull-up machine or resistance band if you cannot yet complete controlled repetitions.

Suggested volume: 3 sets of 5–10 repetitions.

5. Straight-Arm Cable Pulldown

The straight-arm pulldown trains shoulder extension with relatively little elbow movement, making it useful for concentrating on the lats and teres major.

How to perform it:

1. Attach a rope or straight bar to a high cable.
2. Stand far enough back to create tension with your arms raised.
3. Maintain a small bend in your elbows.
4. Pull the attachment down towards your thighs.
5. Pause briefly at the bottom.
6. Allow your arms to rise slowly until you feel a comfortable stretch.

Keep your torso stable and avoid converting the movement into a triceps pushdown.

Suggested volume: 3 sets of 12–15 repetitions.

6. Dumbbell Pullover

The dumbbell pullover involves shoulder extension and trains the lats, teres major, chest and other muscles around the torso.

How to perform it:

1. Lie lengthways on a flat bench with your feet planted.
2. Hold one dumbbell securely above your chest.
3. Keep a slight and consistent bend in your elbows.
4. Lower the dumbbell behind your head within a comfortable range.
5. Pull the weight back above your chest.
6. Keep your ribs controlled rather than excessively arching your back.

Do not force a deep range if you experience discomfort at the front of the shoulder.

Suggested volume: 2–3 sets of 10–15 repetitions.

Best Teres Minor Exercises

7. Cable External Rotation

Cable external rotation directly trains the external rotators of the shoulder, including the teres minor and infraspinatus.

How to perform it:

1. Set a cable handle at approximately elbow height.
2. Stand sideways to the machine and hold the handle with the outside arm.
3. Bend your elbow to 90 degrees and keep it close to your side.
4. Rotate your forearm away from your body.
5. Stop before your elbow moves away from your ribs.
6. Return slowly to the starting position.

Use a light weight. This is a controlled shoulder exercise, not a movement for lifting the heaviest possible load.

Suggested volume: 2–3 sets of 12–20 repetitions per side.

8. Side-Lying Dumbbell External Rotation

This exercise trains the teres minor and infraspinatus using a light dumbbell and a simple external-rotation movement.

How to perform it:

1. Lie on your side with the working arm uppermost.
2. Bend the working elbow to 90 degrees.
3. Keep the elbow against your side.
4. Rotate the dumbbell upwards without lifting your elbow.
5. Pause briefly at the top.
6. Lower the dumbbell slowly.

A very light weight is normally sufficient. Prioritise control and avoid shortening the range to lift more.

Suggested volume: 2–3 sets of 12–20 repetitions per side.

9. Face Pull With External Rotation

Face pulls train the rear deltoids and upper-back muscles. Adding controlled external rotation increases the involvement of the rotator cuff.

How to perform it:

1. Attach a rope to a cable positioned around face height.
2. Hold the rope with your thumbs pointing towards you.
3. Pull the rope towards your face while separating the ends.
4. Finish with your hands beside your head and elbows comfortably raised.
5. Avoid arching your lower back or pushing your head forwards.
6. Return slowly until your arms are extended.

The movement should remain smooth. Reduce the weight if you cannot finish with controlled external rotation.

Suggested volume: 2–3 sets of 12–20 repetitions.

Sample Teres Major and Minor Workout

You do not need to perform every exercise in one session. Select two compound pulling exercises, one isolation-style movement and one external-rotation exercise.

Train this area as part of a back or upper-body workout once or twice per week. Increase the resistance only when you can complete every repetition with controlled technique.

Common Teres Training Mistakes

Treating both muscles as though they perform the same job

Rows and pulldowns can train the teres major, but the teres minor requires external-rotation work. One type of exercise does not fully replace the other.

Using too much weight for external rotations

The teres minor is a small stabilising muscle. Heavy weights often cause the torso, elbow and larger shoulder muscles to take over.

Pulling only with the hands

During rows and pulldowns, think about driving your elbows backwards or downwards. Your hands connect you to the resistance, but the upper arm must move for the back muscles to work effectively.

Confusing shrugs with teres exercises

Dumbbell and barbell shrugs primarily train the trapezius. They can be useful within an upper-back programme but should not be treated as a principal teres major or teres minor exercise.

Training through shoulder pain

Normal muscular effort is different from sharp pain, catching or a feeling of instability. Stop the exercise if it produces shoulder-joint pain and seek advice from a qualified healthcare professional when symptoms persist.

Related Exercises

The teres muscles work alongside several larger areas of the back and shoulder. These related guides may help you build a more balanced programme:

• Explore the interactive muscle map
• Build your lats and develop a wider back
• Infraspinatus strengthening exercise
• How to get wider shoulders

Frequently Asked Questions

Can you isolate the teres major?

Not completely. The teres major works alongside the latissimus dorsi and other shoulder muscles. Rows, pulldowns and pullovers can emphasise its functions, but they will also train surrounding muscles.

Does the teres major make your back wider?

A developed teres major can contribute to the appearance of the upper back near the armpit, but the latissimus dorsi is much larger and has a greater influence on overall back width.

What is the best exercise for the teres major?

There is no single compulsory exercise. Chest-supported rows, neutral-grip pulldowns and straight-arm cable pulldowns are all useful choices when performed with controlled technique.

What is the best exercise for the teres minor?

Cable and side-lying external rotations directly train the shoulder’s external rotators. These exercises should be performed with light resistance and careful control.

Can I train the teres muscles every day?

Daily direct training is generally unnecessary. Include teres major work within one or two weekly back sessions and add controlled rotator-cuff exercises according to your programme, recovery and shoulder needs.