Teres Major Exercises: Strengthen Your 'Little Lat'

The teres major—often called the "little lat" or "lat's little helper"—works alongside your latissimus dorsi in every pulling movement. While it's not part of the rotator cuff (despite sitting near the teres minor), it's an important contributor to back development and shoulder function.

Understanding the Teres Major

The teres major is located on the back of the shoulder:

Location:

• Lower border of the scapula to the front of the upper humerus
• Sits below the teres minor
• Forms the posterior fold of the armpit with the lat

Primary functions:

• Internal rotation of the shoulder
• Shoulder adduction (pulling arm toward body)
• Shoulder extension (pulling arm backward)
• Works synergistically with latissimus dorsi

Why it matters:

• Contributes to back thickness
• Assists all pulling movements
• Important for rowing and pull-up strength
• Adds to shoulder/armpit aesthetics
• Often undertrained despite its role

Teres major vs. teres minor:

• Teres major: Internal rotator, works with lats (NOT rotator cuff)
• Teres minor: External rotator, part of rotator cuff

Signs of Teres Major Weakness

• Limited pulling strength
• Weak lat engagement
• Back development plateau
• Shoulder instability during pulls
• Underdeveloped posterior armpit area

Beginner Exercises

Straight-Arm Pulldown

Directly targets teres major and lats:

1. Cable at high position
2. Arms straight, grip bar or rope
3. Pull bar down to thighs
4. Keep arms straight throughout
5. Control return
6. 12-15 repetitions

Lat Pulldown (Close Grip)

1. Close/neutral grip attachment
2. Pull to upper chest
3. Squeeze at bottom
4. Internal rotation emphasis hits teres major
5. 10-12 repetitions

Dumbbell Pullover

Classic teres major and lat builder:

1. Lie across bench, hips below bench level
2. Hold dumbbell overhead with both hands
3. Lower behind head (stretching lats and teres)
4. Pull back over chest
5. 12-15 repetitions

Seated Cable Row (Close Grip)

1. Close grip handle
2. Row to lower chest
3. Focus on pulling elbows back and in
4. 10-12 repetitions

Resistance Band Pulldown

1. Band anchored overhead
2. Arms straight, pull down
3. Good for home training
4. 15-20 repetitions

Intermediate Exercises

Close-Grip Pull-Up/Chin-Up

1. Hands close together (neutral or supinated)
2. Pull up, leading with chest
3. Teres major assists throughout
4. 8-12 repetitions

Single-Arm Lat Pulldown

1. One arm at a time
2. Pull to side of chest
3. Increased range of motion
4. 10-12 repetitions each arm

Cable Pullover

1. Cable at high position
2. Stand facing machine
3. Pull cable down in arc to thighs
4. Constant tension throughout
5. 12-15 repetitions

Meadows Row

1. Barbell in landmine
2. Stand perpendicular
3. Row with one arm
4. Hits teres major well
5. 10-12 repetitions each arm

Incline Dumbbell Row

1. Chest on incline bench
2. Row dumbbells to hips
3. Elbows close to body
4. 10-12 repetitions

Kayak Row

1. Seated cable row setup
2. Pull to one hip, then the other
3. Alternating motion like kayaking
4. 10-12 each side

Advanced Exercises

Weighted Pull-Up (Close Grip)

1. Add weight via belt
2. Close grip position
3. Full range of motion
4. 6-10 repetitions

Single-Arm Cable Pullover

1. Cable high, single handle
2. One arm pullover motion
3. Increased isolation
4. 10-12 repetitions each arm

Straight-Arm Pulldown with Pause

1. Standard straight-arm pulldown
2. Hold at bottom for 2-3 seconds
3. Squeeze teres major and lats
4. 10-12 repetitions

Archer Pull-Up

1. Wide grip
2. Pull toward one hand
3. Other arm stays straighter
4. Intense unilateral work
5. 5-8 repetitions each side

Heavy Dumbbell Pullover

1. Progress to heavier weights
2. Maintain form and range
3. 8-10 repetitions

Sample Programs

Teres Major Emphasis (Add to Back Day)

2x per week:

1. Straight-arm pulldown: 3 × 12
2. Close-grip pulldown: 3 × 10
3. Dumbbell pullover: 3 × 12

Complete Back Day (Including Teres Major)

1. Pull-up (close grip): 4 × 8-10
2. Barbell row: 4 × 8
3. Straight-arm pulldown: 3 × 12
4. Seated cable row: 3 × 10
5. Dumbbell pullover: 2 × 12

Back Thickness Focus

2x per week:

1. Meadows row: 3 × 10 each arm
2. Close-grip pulldown: 3 × 10
3. Straight-arm pulldown: 3 × 12
4. Cable pullover: 2 × 12

Integration with Lat Training

Teres major works with lats—train them together:

Exercises that hit both:

• Pull-ups/pulldowns (all variations)
• Straight-arm pulldowns
• Rows (especially close grip)
• Pullovers

The principle: You can't truly isolate teres major from lats, but certain exercises emphasize it more.

Best teres major emphasis:

• Straight-arm work (no bicep involvement)
• Close grip pulling
• Internal rotation component
• Pullovers

Stretching the Teres Major

Doorway Stretch

1. Arm on doorframe, elbow at shoulder height
2. Step through and rotate away
3. Feel stretch in posterior shoulder/armpit
4. Hold 30 seconds each side

Cross-Body Stretch

1. Bring arm across chest
2. Pull with other hand
3. Feel stretch in back of shoulder
4. Hold 30 seconds each side

Child's Pose with Reach

1. Kneeling, reach arms forward
2. Sink hips back
3. Feel stretch through lats and teres major
4. Hold 30-60 seconds

Common Mistakes

Ignoring Straight-Arm Work

Straight-arm pulldowns isolate teres major and lats better than rowing movements.

Only Using Wide Grips

Close grips often hit teres major better than wide grips.

Neglecting Pullovers

Pullovers are one of the best exercises for teres major but often skipped.

Bending Arms During Straight-Arm Pulldowns

Keep arms straight—bending recruits biceps and reduces teres major activation.

Insufficient Range of Motion

Full stretch and contraction matter. Don't cut range short.

When to Seek Help

See a professional if:

• Pain in posterior shoulder during pulling
• Weakness compared to other side
• Clicking or catching during exercises
• Pain at rest
• Limited shoulder mobility

The Bottom Line

Your teres major works behind the scenes in every pull—give it direct attention for complete back development. The keys:

1. Include straight-arm work - Best for teres major isolation
2. Use close grips - Often hits teres major better
3. Don't skip pullovers - Classic teres major builder
4. Train with lats - They work together
5. Full range of motion - Stretch and contraction matter
6. Include in back day - 2-3 exercises that emphasize it

The "little lat" deserves attention. Include straight-arm pulldowns and pullovers in your back training for complete development.