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Teres Major大圆肌

Back · Intermediate (L2) · Posterior · 4 exercises

Function

The 'little lat': shoulder adduction, internal rotation and extension — functionally nearly identical to the latissimus dorsi. A piece of back thickness hit deeply by high-elbow rows.

Best Exercises & Form Cues

• Wide-Grip Row

  Equipment

  Barbell/cable (wide grip)

  Sets & Reps

  3-4 sets × 10-12 reps · rest 2 min

  How to do it

  Bent to about 45°, spine neutral; wide grip (1.5× shoulders); row to the upper chest with elbows about 80° open; squeeze the teres major and upper back at the finish; controlled descent.

  Common mistakes

  Pulling to the lower abdomen (lats take over), rounded back, big torso swings

• Straight-Arm Pulldown

  Equipment

  Cable station

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Arms straight with a micro-bend locked in; hinge at the shoulders to press the bar to the front of the thighs; full lat contraction at the top, return to a complete shoulder stretch.

  Common mistakes

  Bending the elbows (triceps takeover), torso swinging, shrugging

• Reverse-Grip Lat Pulldown

  Equipment

  Lat pulldown machine (underhand)

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Palms facing you, shoulder-width; slight backward lean; pull the bar to the upper chest with the elbows driving down and back; scapulae depressed at the finish; lat tension throughout; return to a full stretch.

  Common mistakes

  Rocking back for momentum, partial range, excessive wrist flexion

• Single-Arm Dumbbell Row

  Equipment

  Dumbbell + bench support

  Sets & Reps

  3-4 sets × 8-12 reps per side · rest 90 s

  How to do it

  One hand and knee on the bench, back parallel to the floor; row the dumbbell toward the hip with the elbow close; squeeze the scapula 1 second at the top; lower to a full lat stretch.

  Common mistakes

  Rounded back with torso rotation, pulling to the chest (rear-delt takeover), flinging the weight

Stretching & Recovery

• High cross-arm stretch
• Pull-up bar side swing

Other muscles in the Back

Trapezius (Upper) · Trapezius (Mid/Lower) · Latissimus Dorsi · Rhomboids · Levator Scapulae · Erector Spinae · Quadratus Lumborum · Semispinalis Capitis · Serratus Posterior