What is the teres major muscle?
The teres major is a muscle located in the upper back. It is a small, cylindrical muscle that originates on the scapula (shoulder blade) and inserts on the humerus (upper arm bone). The teres major muscle works in conjunction with the latissimus dorsi muscle to adduct, extend, and rotate the arm. It also helps stabilize the shoulder joint. (1)
Origin, insertion and function
Origin:
The teres major originates on the dorsal surface of the inferior angle of the scapula.
Insertion:
It inserts on the medial lip of the intertubercular groove of the humerus.
Function:
The teres major muscle works in conjunction with the latissimus dorsi muscle to adduct, extend, and rotate the arm. It also helps stabilize the shoulder joint. It is a key muscle for upper body exercises such as rows and pull-ups, and it is responsible for bringing the arm back towards the body. Additionally, it can also assist in rotating the arm medially.
Common signs of weak teres major muscles
Signs of weak teres major muscles may include:
Poor posture: Weak teres major muscles can lead to rounded shoulders and an excessive kyphotic curve in the upper back.
Poor upper body strength: Weakness in the teres major muscles can make it difficult to perform exercises such as rows, pull-ups, and lat pull-downs.
Shoulder pain: Weak teres major muscles can lead to instability in the shoulder joint, which can cause pain and discomfort.
Inability to do specific exercises like rows, pull-ups, and lat pull-downs with good form
Difficulty in maintaining the right posture while doing exercises that engage the upper back.
It’s important to note that these symptoms could be caused by other factors as well, and if you suspect you have a weak teres major muscle, it is recommended that you consult a physical therapist or other medical professional for an evaluation.
Exercises to strengthen the teres major
These exercises can help make the teres major muscle stronger:
Bent-Over Rows:
Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight. Hold a weight in each hand, and keep your elbows close to your body as you pull the weights up towards your chest.
Pull-Ups:
Hang from a pull-up bar with your hands shoulder-width apart. Pull your body up towards the bar, keeping your elbows close to your body.
Seated Cable Rows:
Sit down at a cable machine with your feet flat on the floor. Hold the cable handle with both hands and pull it towards your chest, keeping your elbows close to your body.
Inverted Rows:
Lie on your back under a barbell rack or a Smith machine, and grab the bar with an overhand grip. Keep your body in a straight line as you pull your chest towards the bar.
Dumbbell rows:
Stand with your feet hip-width apart, bend forward at the hips and place your non-working hand on a bench for support. Hold a dumbbell with your working hand, keep your elbow close to your body and pull the weight towards your hip.
Perform these exercises with proper form and with a weight that you are comfortable with. It is important to start with lower weights and increase gradually as you progress. It is also recommended to perform these exercises under the guidance of a trained fitness professional or a physical therapist to ensure proper form.
References:
- Syros A, Rizzo MG. Anatomy, Shoulder and Upper Limb, Teres Major Muscle. [Updated 2022 Apr 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK580487/