Lowering from the top
Start at the top of a pull-up and lower yourself as slowly as you can to straight arms.
3 × 3–5
Teres major
muscle
Where it runs
From the lower outer corner of the shoulder blade to the front of the upper arm bone, next to the latissimus.
What it does
Pulls the arm down and in, working alongside the latissimus.
In a pull-up
Helps bring the elbows down towards the ribs.
Drills that work it
Band-assisted pull-up
A strict pull-up with a band looped under a knee or foot to take some weight.
3 × 3–6
Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
3 × 1–3
Top hold
Jump or step to the top of a pull-up and hold there, elbows bent.
3 × 5–15 s
In the programs
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
- Latissimus dorsi
- Brachialis
- Biceps
- Lower trapezius
- Rhomboids
- Triceps, long head
- Latissimus and teres major tendons
- Long head of biceps tendon
- Forearm and finger flexors
- Pectoralis major
- Subscapularis
Questions about this
- What muscles start a pull-up?
- How do I get a strict pull-up back after shoulder pain?
- Are band-assisted pull-ups or lowerings better for getting back to a strict pull-up?
Print it: the free pull-up muscles diagram labels the teres major →
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.