Teres Major
Exercises that target the teres major, grouped by whether they stretch or strengthen it.
The teres major is a small muscle running from the lower edge of the shoulder blade to the upper arm. Often called the "lat’s little helper," it extends, adducts, and internally rotates the arm alongside the latissimus dorsi.
When tight it contributes to an internally rotated, forward-shoulder position and can limit overhead reach. It is usually addressed together with the lats rather than in isolation.
It responds to overhead lat-style stretches and posterior-shoulder mobility, paired with scapular strengthening. See the shoulder exercises.
