T Nation

Training the Teres Major.

Hi ya all,

I was wondering after reading lots of information on the site and database if you coulde maybe help me with some questions.

I was wondering with what movement or position of the body I would targer the teres major the most?

I read different stories , but I was wondering about your point of view?

Thanks!

The best movement for the terres major is the low pull. Use a short straight bar at the seated rowing machine. Pull the bar to your stomach and hold for a 6 count. Make sure that your back is rounded and chin is down on your chest. If your back is arched you will be working your lats.

Another movement is using the lat pulldown, bring the bar to the front and lean away from the machine and you pull the bar to your nipples and hold for a six count. Once again, back is rounded and chin is down.

5-6 sets of 8 ought to do the trick.

Good Luck.

Someone else follows Gironda’s teachings :slight_smile:

I agree with those recommendations. Also try straight arm pulldowns in a superst with one of those as a pre or post fatigue.

[quote]Arms Afire wrote:
The best movement for the terres major is the low pull. Use a short straight bar at the seated rowing machine. Pull the bar to your stomach and hold for a 6 count. Make sure that your back is rounded and chin is down on your chest. If your back is arched you will be working your lats.

Another movement is using the lat pulldown, bring the bar to the front and lean away from the machine and you pull the bar to your nipples and hold for a six count. Once again, back is rounded and chin is down.

5-6 sets of 8 ought to do the trick.

Good Luck.[/quote]

This is great info.

To keep it simple go for wide grip pull-ups or pulldowns, or do rows making sure you let your shoulder/arms roll forward for a stretch. The other stuff above seems good too if you are advanced enough to round your back and still keep good form otherwise.

The teres major takes a big pounding when you hit the lats so normally you don’t need to do anything special for it. Do you have a particular goal you are shooting for?