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Dean Turner

@DeanTTraining

Mar 9, 2024 • 15 tweets • 4 min read • Read on X

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The ONLY 11 exercises you’ll ever need to build a thicker/wider/more muscular Back

(~10 second demo video included for EVERY exercise)

Make sure you bookmark this!

WIDTH exercises are up first…

Exercise # 1: Single Arm Cable Lat Row

Exercise # 2: Wide Grip Lat Pull-Downs

Exercise # 3: Single Arm Lat Pull-Downs

Exercise 4: Wide Grip Pull-Ups (Assisted OR Bodyweight OR Weighted)

Exercise 5: Cable Lat Prayers (Note: Supported + Not Overextending @ Top)

THICKNESS exercises are up second…

Exercise # 6: Chest Supported T Bar Rows

🎥: @waynewalls

Exercise # 7: Chest Supported Seated Cable Rows

Exercise # 8: Chest Supported Machine Rows (Neutral Grip)

🎥: @waynewalls

Exercise # 9: Chest Supported Machine Rows (Pronated Grip)

Are you noticing a trend???

For those that struggle to recognize patterns:

CHEST
SUPPORTED
ROW
VARIATIONS
=
THICKNESS

Exercise # 10: Chest Supported Dumbbell Rows

Exercise # 11: Barbell Seal Rows

PLEASE NOTE:

Just doing these exercises haphazardly & hoping for the best is NOT enough.

You can pick the best exercises in the world for Back growth (which these are) but if you don’t nail your technique, volume allotment, intensity, frequency, etc. then you may struggle (or even fail) to grow.

Exercise selection is the FIRST THING you need to get right when programming for muscle growth (hypertrophy) but all the other variables matter as well!

For more content like this, follow me @DeanTTraining and click the link below to join my email list:

deanturnertraining.com/join-my-email-…

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More from @DeanTTraining

Dean Turner

@DeanTTraining

Jan 31

https://twitter.com/dubsa98/status/2017053425951776828

Looks like I have to do this AGAIN because people STILL don’t know what it takes to make this happen…

How to get Muscular Shoulders Thread:

https://twitter.com/dubsa98/status/2017053425951776828

Just so we’re clear…

The Delts have 7 segments but practically speaking we probably only need to really focus on the 3 heads (anterior, middle, posterior)

For the Anterior Delts (front), I wouldn’t worry about doing much outside of a good OHP (overhead press variation)

Preference (in order)

1) OHP Machine
2) Smith OHP (In front or behind the head)
3) Dumbbell/Barbell OHP

Read 12 tweets

Dean Turner

@DeanTTraining

Jan 24

If you want to be cut/shredded for Summer 2026, read this:

Cutting Tip # 1

If you think you need to lose 20 pounds and it’ll take you 12 weeks to do it, you probably need to lose 30 pounds and it’s going to take you 20 weeks to do it.

If you think you need to lose 15 pounds and it’ll take you 10 weeks to do it, you probably need to lose 20 pounds and it’s going to take you 15 weeks to do it.

See where I’m going with this?

Piggybacking:

You ARE DEFINITELY fatter than you think and you will need more time to cut than you’re currently planning on allotting right now.

You are already behind…get to work!

Read 11 tweets

Dean Turner

@DeanTTraining

Dec 22, 2025

In honor of my 30th trip around the sun….imma give you guys the gift of my BEST 30 fitness tips to help your transform your body & your life:

1. The Smith Machine is an elite tool that can help you achieve a multitude of goals…don’t let anyone tell you otherwise.

2. Soreness is not a useful proxy for training effectiveness.

3. Use Versa Gripps or straps on ANY LIFT where grip is subject to be the limiting factor otherwise.

4. If your 5, 6, 7, 8, 9, 10 RM on an exercise hasn’t improved in 3, 6, 9, 12 months…pretty much NO CHANCE you’re any bigger in the muscle group that acts as the prime mover on that exercise regardless of how sick your pumps were.

Read 20 tweets

Dean Turner

@DeanTTraining

Oct 5, 2025

https://twitter.com/senseishao/status/1974852870127411230

If you do these 11 things consistently, achieving your best body possible is ONLY A MATTER OF TIME:

(How I went from the guy on the left to the guy on the right)

https://twitter.com/senseishao/status/1974852870127411230

1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

2. Log workouts

You can’t manage what you don’t measure!

Make sure you have a training log to write down what weight you used on a given set, how many reps you did on a given set, what intensity you took each set to, etc.

Read 15 tweets

Dean Turner

@DeanTTraining

Sep 27, 2025

https://twitter.com/lucas_brown58/status/1971917259913527524

People are starting to catch on to the FACT that the Smith Machine is one of the BEST (and most versatile) training tools ever invented

If you aren’t stuck in 1990 & you’d like to put this amazing tool to good use, LOOK NO FURTHER than these 15 excellent Smith Machine exercises:

https://twitter.com/lucas_brown58/status/1971917259913527524

1) Flat Smith Machine Press

2) Incline Smith Machine Press

Read 16 tweets

Dean Turner

@DeanTTraining

Sep 8, 2025

https://twitter.com/ahoelzel/status/1964909618561441861

🧵🧵🧵

Capped shoulders are hard to acquire in general…

Don’t make it any more difficult than it needs to be by selecting garbage exercises!

Here are my favorite exercises for each region of the Delts:

https://twitter.com/ahoelzel/status/1964909618561441861

Just so we’re clear…

The Delts have 7 segments but practically speaking we probably only need to really focus on the 3 heads (anterior, middle, posterior)

For the Anterior Delts (front), I wouldn’t worry about doing much outside of a good OHP (overhead press variation)

Preference (in order)

1) OHP Machine
2) Smith OHP
3) Dumbbell/Barbell OHP