Underrated & Underworked Muscle #9: Teres Minor! (A Rotator Cuff Muscle)

I’m currently doing a Fitness-Tip Friday mini-series where I’m emphasizing a set of muscles that are significantly underrated as far as their overall importance – and therefore underworked by the vast majority of people! So far we’ve gone over the tibialis anterior, serratus anterior, flexor digitorum profundus, sartorius, erector spinae, soleus, gluteus medius, and the infraspinatus. (Note: if you just subscribed and want to view those, a catalogue of all previous FTF tips is included in the All-Access Basic Membership.) This week’s underrated & underworked muscle is the teres minor!!

Last time we went over the infraspinatus – one of the four “rotator cuff” muscles – and that to work it you need to perform isolation external rotation exercises with an adducted (tucked-in) elbow, which most people rarely do (at least correctly).

However, as important as that is, there is a second rotator cuff muscle that is worked even LESS than the infraspinatus, and therefore even MORE important for you to integrate into your routines, and that’s the teres minor!

The teres minor sits just underneath the infraspinatus, and above the teres major. It originates from the lateral border of the scapula (aka outside edge of the shoulder blade), and then inserts on the outside edge of the head of the humerus. (See graphic below)

Why is it so rarely worked? Because the teres minor is ONLY significantly engaged during external rotation when the shoulder is ABDUCTED  (arm raised to the side) approximately 90 degrees!!

Here is what that looks like on a cable machine:

And here is what it looks like using free weights in a prone / face-down position (which hits the teres minor at the end of its range of motion / short fiber lengths):

And using free weights in an incline position (which hits the teres minor at the beginning of its range of motion / long fiber lengths):

Due to the principle of regional hypertrophy, working the teres major at short and long muscle fiber lengths is essential for properly developing it… which in turn is absolutely essential for a strong and healthy rotator cuff… which in turn is essential for building all the rest of your upper body muscles!!

Application: Stop ignoring your teres minor and start working it (with an abducted elbow at short and long fiber lengths) at least once a week!! Your future shoulders will thank you!

Relevant Research Article(s):
      1) Muscle activity pattern of the shoulder external rotators differs in adduction and abduction: an analysis using positron emission tomography

      2) Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths

Related Dr. Gains YouTube Video(s):         
      1) Why is Shoulder Pain in Lifting So Common??? (Principle of Internal & External Rotation Explained)