Teres major exercises
86 exercises that work the under the shoulder blade (teres major), easiest first.
At home or with basic kit 62
- Cross-Body Shoulder Stretch Beginner friendly · No equipment
- Cross-Body Shoulder Stretch — Seated Beginner friendly · No equipment
- Eagle Arms — Wrist Hold Beginner friendly · No equipment
- Overhead Lat Stretch — Seated Beginner friendly · No equipment
- Resistance Band Shoulder External Rotation Beginner friendly · Resistance Band
- Resistance Band Shoulder Internal Rotation Beginner friendly · Resistance Band
- Eagle Arms Stretch Beginner friendly · No equipment
- Isometric Shoulder External Rotation Hold Beginner friendly · Resistance Band
- Overhead Lat Stretch Beginner friendly · No equipment
- Resistance Band Face Pull Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Beginner friendly · Resistance Band
- Sleeper Stretch Beginner friendly · No equipment
- Sleeper Stretch — Reduced Pressure Beginner friendly · Towel
- Slow Stroke Pattern Beginner friendly · No equipment
- Arm Pull Pattern — Prone Beginner friendly · No equipment
- Dumbbell Row Beginner friendly · Dumbbells
- Eagle Arms — Forward Lean Beginner friendly · No equipment
- Gomukhasana — Arms Only Beginner friendly · No equipment
- Isometric Doorway Row Beginner friendly · Wall / Door Frame
- Rear Delt Fly Beginner friendly · Dumbbells
- Resistance Band High Row Beginner friendly · Resistance Band
- Resistance Band Lat Pulldown Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Behind Neck Beginner friendly · Resistance Band
- Resistance Band Row Beginner friendly · Resistance Band
- Resistance Band Single Arm Row Beginner friendly · Resistance Band
- Resistance Band W Pull-Apart Beginner friendly · Resistance Band
- Cow Face Pose Some experience helps · No equipment
- Inverted Row Some experience helps · Pull-up Bar
- Isometric Row Hold Some experience helps · Pull-up Bar
- Kettlebell Row Some experience helps · Kettlebell
- Negative Pull-up Some experience helps · Pull-up Bar
- Overhead Lat Stretch — Arm Anchored Some experience helps · Pull-up Bar
- Resistance Band Pull-Up Assist Some experience helps · Resistance Band, Pull-up Bar
- Chin-up Some experience helps · Pull-up Bar
- High Cadence Stroke Simulation Some experience helps · No equipment
- Kettlebell Gorilla Row Some experience helps · Kettlebell
- Medicine Ball Overhead Side Throw Some experience helps · Medicine Ball
- Renegade Row without Push-Up Some experience helps · No equipment
- Standing Rotational Row — Dumbbell Some experience helps · Dumbbells
- Flexed Arm Hang Some experience helps · Pull-up Bar
- Kipping Pull-up Some experience helps · Pull-up Bar
- Pull-up Some experience helps · Pull-up Bar
- Standing Rotational Row — Explosive Some experience helps · Dumbbells
- Thai Clinch — Plum Control Some experience helps · No equipment
- Arm Drag to Back Take Advanced · No equipment
- Isometric Pull-Up Mid-Hold Advanced · Pull-up Bar
- Ring Pull-up Advanced · Gymnastics Rings
- Skin the Cat Advanced · No equipment
- Tuck Front Lever Hold Advanced · Pull-up Bar
- Wide Grip Pull-up Advanced · Pull-up Bar
- Archer Pull-up Advanced · Pull-up Bar
- Butterfly Pull-up Advanced · Pull-up Bar
- Plyo Pull-Up Advanced · Pull-up Bar
- Typewriter Pull-up Advanced · Pull-up Bar
- Weighted Chin-up Advanced · Pull-up Bar
- Weighted Pull-up Advanced · Pull-up Bar
- Clapping Pull-up Expert · Pull-up Bar
- Muscle-up Expert · Pull-up Bar
- Front Lever Expert · Pull-up Bar
- Front Lever Pull-up Expert · Pull-up Bar
- One Arm Pull-up Expert · Pull-up Bar
- Ring Muscle-up Expert · Gymnastics Rings
With gym equipment 24
- Cable Pull-Apart Beginner friendly · Cable Machine
- Prayer Stretch Beginner friendly · Weight Bench
- Assisted Pull-up Machine Beginner friendly · Assisted Pull-up Machine
- Cable Straight Arm Pulldown Beginner friendly · Cable Machine
- Close Grip Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Face Pull Beginner friendly · Cable Machine
- Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Machine Row Beginner friendly · Seated Row Machine
- Prayer Stretch — Unilateral Reach Beginner friendly · Weight Bench
- Underhand Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Barbell Pullover Some experience helps · EZ Bar, Weight Bench
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- Dumbbell Chest Pullover Some experience helps · Dumbbells, Weight Bench
- Isometric Lat Pulldown Hold Some experience helps · Lat Pulldown Machine
- Single Arm Cable Row Some experience helps · Cable Machine
- Single Arm Lat Pulldown Some experience helps · Lat Pulldown Machine
- Rotational Cable Row Some experience helps · Cable Machine
- Seal Row Some experience helps · Barbell, Weight Bench
- Standing Rotational Row — Cable Some experience helps · Cable Machine
- Barbell Bent Over Row Some experience helps · Barbell
- T-Bar Row Some experience helps · Barbell, Weight Plates
- Underhand Barbell Row Some experience helps · Barbell
- Rope Climb Advanced · Climbing Rope
- Legless Rope Climb Expert · Climbing Rope