10 Best Teres Major and Teres Minor Exercises :

1. Lat Pulldowns

Lat pulldowns are excellent for targeting the teres major and teres minor muscles. Sit on the machine with a wide grip on the bar, pull the bar down to your chest, and then slowly return to the starting position. This exercise helps in building a strong upper back.

2. Dumbbell Rows

Dumbbell rows effectively work the teres major and minor along with the entire upper back. Place one knee on a bench, grab a dumbbell with the opposite hand, and pull it towards your hip. This unilateral movement ensures balanced muscle development.

3. Face Pulls

Face pulls are great for isolating the teres major and minor. Using a cable machine, set the pulley to eye level and pull the rope towards your face while keeping your elbows high. This exercise improves shoulder stability and posture.

4. Pull-Ups

Pull-ups are a compound movement that significantly engages the teres muscles. Using an overhand grip, pull yourself up until your chin is above the bar, then lower yourself back down. This bodyweight exercise builds upper body strength and endurance.

5. Single-Arm Lat Pulldowns

Single-arm lat pulldowns allow you to focus on each side individually. Sit at a lat pulldown machine, grab the handle with one hand, and pull it down to your shoulder. This exercise helps correct muscle imbalances.

6. Seated Cable Rows

Seated cable rows target the teres major and minor as well as the rhomboids and lats. Sit at a cable row machine, pull the handle towards your abdomen, and squeeze your shoulder blades together. This promotes a strong, balanced back.

7. Inverted Rows

Inverted rows are a bodyweight exercise that strengthens the teres muscles. Lie under a bar, grab it with an overhand grip, and pull your chest towards the bar. This movement enhances upper body muscle endurance.

8. Straight-Arm Pulldowns

Straight-arm pulldowns isolate the teres major. Stand at a cable machine, grab the bar with straight arms, and pull it down to your thighs. This exercise enhances lat development and shoulder stability.

9. Bent-Over Dumbbell Raises

Bent-over dumbbell raises specifically target the teres minor. Bend at the waist with a dumbbell in each hand and lift them laterally. This movement helps in improving shoulder definition and strength.

10. T-Bar Rows

T-bar rows are effective for engaging the teres major and minor. Stand over a T-bar row machine, grab the handles, and pull the weight towards your chest. This compound exercise builds overall back thickness and strength.

Incorporating these exercises into your routine will enhance the development of the teres major and minor, contributing to a well-rounded and strong upper body.