Teres Minor Exercises: Complete Your Rotator Cuff Training

The teres minor is the smallest rotator cuff muscle—but don't let its size fool you. Working alongside the infraspinatus, it's essential for external rotation and shoulder stability. If you're training rotator cuff but ignoring teres minor, you're leaving gains on the table.

Understanding the Teres Minor

The teres minor runs from the lateral border of the scapula (the outer edge of your shoulder blade) to the greater tuberosity of the humerus. It sits just below the infraspinatus.

Primary functions:

• External rotation of the shoulder
• Stabilizes the humeral head in the socket
• Assists with horizontal abduction
• Decelerates internal rotation during throwing

Relationship with infraspinatus:

• Both muscles externally rotate the shoulder
• Teres minor is more active at higher degrees of abduction
• Infraspinatus dominates at lower abduction angles
• Training both ensures complete external rotator development

Why it matters:

• Completes the rotator cuff's posterior force couple
• Helps balance powerful internal rotators
• Essential for overhead athletes
• Often underdeveloped relative to other muscles
• Critical for throwing deceleration

Signs of teres minor dysfunction:

• Weakness in external rotation (especially with arm elevated)
• Posterior shoulder pain
• Fatigue during repetitive overhead movements
• Shoulder instability
• Poor throwing deceleration

How Teres Minor Differs from Infraspinatus

While these muscles work together, subtle differences exist:

| Aspect | Infraspinatus | Teres Minor | |--------|---------------|-------------| | Size | Larger | Smaller | | Location | Upper scapula | Lower scapula (lateral border) | | Best activation | Arm at side (0° abduction) | Arm elevated (90° abduction) | | Primary role | External rotation at rest | External rotation when abducted |

Practical implication: To fully train teres minor, include external rotation exercises with arm elevated, not just at your side.

Beginner Exercises

Side-Lying External Rotation

Foundation for all external rotators:

1. Lie on uninvolved side
2. Affected arm on top, elbow bent 90° at side
3. Small towel roll between elbow and ribs
4. Rotate forearm toward ceiling
5. 15-20 repetitions with light weight

Note: This primarily targets infraspinatus, but teres minor assists.

Standing External Rotation with Band

1. Anchor band at elbow height
2. Stand sideways to anchor
3. Outside arm holds band, elbow at side bent 90°
4. Rotate forearm away from body
5. 15-20 repetitions each arm

Prone External Rotation (90/90)

Better teres minor activation:

1. Lie face down on bench
2. Upper arm out to side at 90°, hanging off edge
3. Elbow bent 90°, forearm hanging down
4. Rotate forearm up toward ceiling
5. 12-15 repetitions

This position better isolates teres minor.

Supine 90/90 External Rotation

1. Lie on back
2. Upper arm out to side at 90°, resting on floor
3. Elbow bent 90°, forearm pointing to ceiling
4. Let forearm drop back toward floor (external rotation)
5. Return with control
6. 12-15 repetitions

Intermediate Exercises

External Rotation at 90° Abduction (Standing)

The key teres minor exercise:

1. Stand with arm out to side at 90° (goalpost position)
2. Elbow bent 90°
3. Hold band or cable
4. Rotate forearm up and back
5. Control return
6. 12-15 repetitions

Face Pull with External Rotation

1. Cable or band at face height
2. Pull toward face, elbows high and wide
3. At end, rotate forearms up and back
4. Squeeze posterior shoulder
5. Control return
6. 12-15 repetitions

Prone Y-Raise with External Rotation

1. Lie face down, arms in Y position
2. Thumbs up
3. Lift arms while emphasizing external rotation
4. Rotate thumbs further toward ceiling at top
5. Hold 2-3 seconds
6. 12-15 repetitions

Cable External Rotation at 90° Abduction

1. Cable at elbow height
2. Stand sideways, arm abducted 90°
3. Hold handle, elbow bent 90°
4. Rotate forearm up and back
5. Control return
6. 12-15 repetitions

TRX/Ring External Rotation

1. Hold TRX handles at chest height
2. Lean back slightly
3. Externally rotate (corkscrew motion)
4. Body moves forward as shoulders rotate
5. Control return
6. 12-15 repetitions

Advanced Exercises

Eccentric External Rotation at 90°

1. Set up for external rotation at 90° abduction
2. Use other hand to help rotate up quickly
3. Lower slowly (4-5 seconds) with working arm
4. 10-12 repetitions

Single-Arm Face Pull

1. Cable at face height
2. Pull with one arm toward face
3. Externally rotate at end range
4. Control return
5. 12 repetitions each arm

Throwing Position External Rotation

For throwers:

1. Cable behind you, at elbow height
2. Arm at 90° abduction, elbow at 90°
3. Start with forearm pointing back/down
4. Rotate forearm forward and up (cocking motion)
5. Control return
6. 12-15 repetitions

Band Pull-Apart Variations

High pull-apart:

1. Band at face height
2. Pull apart with external rotation emphasis
3. Elbows stay high
4. 15-20 repetitions

W pull-apart:

1. Pull band apart into W position
2. Elbows at sides, forearms up
3. Emphasize rotation at end range
4. 15-20 repetitions

Turkish Get-Up

Challenges all rotator cuff muscles:

1. Perform partial or full get-up
2. Maintain shoulder stability throughout
3. Weight overhead challenges external rotators
4. 3-5 repetitions each side

Stretching for Teres Minor

Cross-Body Stretch

1. Bring arm across chest
2. Use other hand to pull it closer
3. Feel stretch in back of shoulder
4. Hold 30 seconds
5. Repeat other side

Sleeper Stretch

1. Lie on affected side
2. Shoulder and elbow bent at 90°
3. Use top hand to gently push forearm toward floor
4. Feel stretch in posterior shoulder
5. Hold 30 seconds
6. Gentle pressure only

Note: Controversial—skip if uncomfortable.

Thread the Needle

1. Start on hands and knees
2. Reach one arm under body, rotating torso
3. Rest shoulder on ground
4. Feel stretch through posterior shoulder
5. Hold 30 seconds each side

Self-Massage for Teres Minor

Lacrosse Ball Release

1. Lie on back or stand against wall
2. Place ball on back of shoulder (below infraspinatus)
3. Ball should be on lateral border of scapula
4. Apply pressure to tender spots
5. Hold 30-60 seconds or make small movements
6. 2-3 minutes each side

Foam Roller Release

1. Side-lying on foam roller under armpit
2. Roll from armpit toward back of shoulder
3. Pause on tender spots
4. Roll slowly
5. 1-2 minutes each side

Fingertip Self-Massage

1. Reach opposite hand to back of shoulder
2. Find teres minor along outer edge of shoulder blade
3. Apply sustained pressure to tender points
4. Or use circular friction
5. 1-2 minutes

Sample Programs

Beginner Program (Weeks 1-4)

3x per week:

1. Side-lying external rotation: 3 × 15
2. Prone 90/90 external rotation: 3 × 12
3. Standing band external rotation: 3 × 15
4. Cross-body stretch: 2 × 30 seconds

Intermediate Program (Weeks 5-8)

3x per week:

1. External rotation at 90° abduction: 3 × 15
2. Face pull with external rotation: 3 × 15
3. Prone Y-raise with rotation: 3 × 12
4. Side-lying external rotation: 2 × 15
5. Lacrosse ball release: 2 minutes

Advanced/Athletic Program (Weeks 9+)

2-3x per week:

1. Cable external rotation at 90°: 3 × 12
2. Single-arm face pull: 3 × 12 each arm
3. Band pull-apart variations: 3 × 15
4. Eccentric external rotation: 2 × 10
5. Throwing position work (if applicable): 2 × 12

Thrower's Maintenance

2-3x per week during season:

1. Band external rotation at 90°: 2 × 20 (light)
2. Prone 90/90 external rotation: 2 × 15
3. Face pull with rotation: 2 × 15
4. Self-massage: 2 minutes each side
5. Cross-body stretch: 2 × 30 seconds

Integration with Other Rotator Cuff Work

For complete rotator cuff training, address all four muscles:

Supraspinatus:

• Full can raises
• Scaption movements

Infraspinatus:

• External rotation at side
• Side-lying external rotation

Teres minor:

• External rotation at 90° abduction
• Prone 90/90 external rotation

Subscapularis:

• Internal rotation work
• Release and stretching

Sample combined session:

1. Full can raise: 2 × 15
2. Side-lying external rotation: 2 × 15
3. External rotation at 90°: 2 × 15
4. Internal rotation with band: 2 × 15
5. Face pull with rotation: 2 × 15

Common Mistakes

Only Training at One Angle

External rotation at your side primarily hits infraspinatus. For teres minor, you need arm elevation (90° abduction).

Using Too Much Weight

Rotator cuff muscles are small. Heavy weight leads to compensation from deltoid and trapezius.

Neglecting the Eccentric

Slow lowering builds tendon strength and muscle control. Don't rush through reps.

Ignoring the Rest of the Cuff

Teres minor is one of four rotator cuff muscles. Train them all for balanced shoulder health.

Skipping the Stretch

Tight posterior shoulder tissues can limit function. Include mobility work.

When to Seek Help

See a healthcare provider if:

• Persistent posterior shoulder pain
• Weakness that doesn't improve with training
• Pain at night or at rest
• Symptoms following injury
• Clicking, catching, or instability
• Limited range of motion
• Pain with daily activities

The Bottom Line

The teres minor may be the smallest rotator cuff muscle, but it plays a crucial role in external rotation and shoulder stability—especially when your arm is elevated. The keys to training it effectively:

1. Include external rotation at 90° abduction - This is where teres minor shines
2. Don't neglect side-lying work - Builds foundation for all external rotators
3. Progress gradually - Small muscle, modest loads
4. Train the entire rotator cuff - Teres minor is part of a team
5. Include prone 90/90 work - Direct teres minor activation
6. Address tissue quality - Release and stretch the posterior shoulder
7. Be consistent - 2-3x per week yields results

Complete rotator cuff training means addressing all four muscles—and that includes the often-overlooked teres minor. Add external rotation at 90° abduction to your routine and watch your shoulder stability improve.