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Teres Minor小圆肌

Shoulders · Intermediate (L2) · Posterior · 3 exercises

Function

The infraspinatus's small partner: assists external rotation and horizontal abduction and finely stabilizes the back of the shoulder. Trains alongside infraspinatus in all external-rotation work.

Best Exercises & Form Cues

• Band External Rotation

  Equipment

  Band

  Sets & Reps

  2-3 sets × 15-20 reps per side · light

  How to do it

  Elbow at the side bent 90° (towel under the armpit optional); rotate the forearm outward against the band to full range; slow return; torso absolutely still.

  Common mistakes

  Elbow leaving the side, torso rotating back to cheat, too much resistance

• Side-Lying External Rotation (Bodyweight)

  Equipment

  Bodyweight/band + side-lying

  Sets & Reps

  2-3 sets × 15-20 reps per side

  How to do it

  Side-lying, bottom arm bent 90°; the infraspinatus and teres minor rotate the forearm up; slow throughout; 1-second hold at the top.

  Common mistakes

  Shrugging to compensate, chasing range, rushing the tempo

• Cable External Rotation

  Equipment

  Cable station + rope (low)

  Sets & Reps

  2-3 sets × 12-15 reps per side

  How to do it

  Side-on to the low pulley; inner hand on the handle, elbow at the side bent 90°; rotate outward and up to full range; 1-second control at the end; slow return.

  Common mistakes

  Torso rotating to cheat, elbow drifting out, moving too fast

Stretching & Recovery

• Band external-rotation release
• Supine arm-abduction to floor

Other muscles in the Shoulders

Deltoid (Anterior) · Deltoid (Lateral) · Subscapularis · Deltoid (Posterior) · Infraspinatus