Muscles/Shoulder

Shoulder

teres major

TEER-eez MAY-jor

The teres major is a thick muscle from lower scapula to humerus, adducting and internally rotating the arm. 'Lat's little helper' for pulling exercises like rows and pull-ups.

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Common Pain & Injury

Posterior shoulder ache with adduction, from throwing or benching. Mimics lat pain. PT if persistent.

Anatomy & Function

Origin

Inferior angle of scapula (lower shoulder blade corner).

Insertion

Medial lip of intertubercular groove of humerus (upper arm inner crest).

Actions

Adduction of humerus (arm to side)
Internal rotation
Extension

Innervation

Lower subscapular nerve (C6-C7).

Muscle Relationships

Antagonists

Deltoid (middle/posterior)Supraspinatus

Synergists

Latissimus dorsiPectoralis majorSubscapularis

Trigger Points

Refers to shoulder blade, posterior arm, and thumb.

Stretches

1Swimmer's stretch

2Prayer stretch

3Across-body pull

Common Conditions

Teres major strainPosterior shoulder impingementScapular dyskinesis

Anatomical Parts

Right teres majorLeft teres major

FAQ

Teres major function?

Adducts, extends, and internally rotates shoulder; synergist to lats.

Teres major pain?

Ache behind shoulder from pulling overuse.

Teres major stretch?

Swimmer or prayer pose opens it up.

Teres major vs lat?

Similar actions but teres major originates from scapula inferior angle.

Exercises for teres major

20

Alternating Cable Shoulder Press position 1

Alternating Cable Shoulder Press position 2

Alternating Cable Shoulder Press

beginner·cable

Alternating Deltoid Raise position 1

Alternating Deltoid Raise position 2

Alternating Deltoid Raise

beginner·dumbbell

Alternating Kettlebell Press position 1

Alternating Kettlebell Press position 2

Alternating Kettlebell Press

intermediate·kettlebells

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Arm Circles position 1

Arm Circles position 2

Arm Circles

Arnold Dumbbell Press position 1

Arnold Dumbbell Press position 2

Arnold Dumbbell Press

intermediate·dumbbell

Back Flyes - With Bands position 1

Back Flyes - With Bands position 2

Back Flyes - With Bands

beginner·bands

Backward Medicine Ball Throw position 1

Backward Medicine Ball Throw position 2

Backward Medicine Ball Throw

beginner·medicine ball

Band Pull Apart position 1

Band Pull Apart position 2

Band Pull Apart

beginner·bands

Barbell Incline Shoulder Raise position 1

Barbell Incline Shoulder Raise position 2

Barbell Incline Shoulder Raise

beginner·barbell

Barbell Rear Delt Row position 1

Barbell Rear Delt Row position 2

Barbell Rear Delt Row

beginner·barbell

Barbell Shoulder Press position 1

Barbell Shoulder Press position 2

Barbell Shoulder Press

intermediate·barbell

Battling Ropes position 1

Battling Ropes position 2

Battling Ropes

beginner·other

Bent Over Dumbbell Rear Delt Raise With Head On Bench position 1

Bent Over Dumbbell Rear Delt Raise With Head On Bench position 2

Bent Over Dumbbell Rear Delt Raise With Head On Bench

beginner·dumbbell

Bent Over Low-Pulley Side Lateral position 1

Bent Over Low-Pulley Side Lateral position 2

Bent Over Low-Pulley Side Lateral

beginner·cable

Bradford/Rocky Presses position 1

Bradford/Rocky Presses position 2

Bradford/Rocky Presses

beginner·barbell

Cable Internal Rotation position 1

Cable Internal Rotation position 2

Cable Internal Rotation

beginner·cable

Cable Rear Delt Fly position 1

Cable Rear Delt Fly position 2

Cable Rear Delt Fly

beginner·cable

Cable Rope Rear-Delt Rows position 1

Cable Rope Rear-Delt Rows position 2

Cable Rope Rear-Delt Rows

beginner·cable

Cable Seated Lateral Raise position 1

Cable Seated Lateral Raise position 2

Cable Seated Lateral Raise

beginner·cable

Also Works teres major

10

Ab Roller position 1

Ab Roller position 2

Ab Roller

intermediate·other

Advanced Kettlebell Windmill position 1

Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Around The Worlds position 1

Around The Worlds position 2

Around The Worlds

intermediate·dumbbell

Barbell Ab Rollout position 1

Barbell Ab Rollout position 2

Barbell Ab Rollout

intermediate·barbell

Barbell Ab Rollout - On Knees position 1

Barbell Ab Rollout - On Knees position 2

Barbell Ab Rollout - On Knees

expert·barbell

Barbell Bench Press - Medium Grip position 1

Barbell Bench Press - Medium Grip position 2

Barbell Bench Press - Medium Grip

beginner·barbell

Barbell Guillotine Bench Press position 1

Barbell Guillotine Bench Press position 2

Barbell Guillotine Bench Press

intermediate·barbell

Barbell Incline Bench Press - Medium Grip position 1

Barbell Incline Bench Press - Medium Grip position 2

Barbell Incline Bench Press - Medium Grip

beginner·barbell

Barbell Rollout from Bench position 1

Barbell Rollout from Bench position 2

Barbell Rollout from Bench

intermediate·barbell

Related Shoulder Muscles

The deltoid is the rounded shoulder cap muscle with anterior, middle, and posterior fibers covering the shoulder joint. It abducts, flexes, and extends the arm for raises and presses. Builds the V-taper and protects the rotator cuff.

infraspinatus muscle

Infraspinatus caps the back of the shoulder blade, externally rotating the arm for throwing and serving. Key rotator cuff muscle for shoulder stability in presses and pulls.

The subscapularis is the anterior rotator cuff muscle filling the scapula's subscapular fossa. It internally rotates the arm and stabilizes the shoulder joint. Crucial for fitness in presses, pulls, and preventing dislocations.

The supraspinatus tops the rotator cuff on scapula's fossa, initiating shoulder abduction. Vital for overhead presses and impingement prevention in weight training.

The teres minor is a narrow rotator cuff muscle on scapula's lateral border, externally rotating and stabilizing the shoulder. Key for throwing and pressing without winging.

Shoulder Pain Guide

Common causes and relief

Activities & Sports

See which activities use teres major