Building a strong and defined back does not require spending 90 minutes performing every pulling exercise in the gym. In a recent YouTube video, fitness coach Abi Champion explained why she now trains four key movement patterns instead of relying on a dedicated back day.
Champion said her previous approach involved six or seven back exercises in one session, yet her back barely changed. Her solution was to spread four movement patterns throughout the week, allowing her to train each one with more quality and recover between sessions.
“There are only four exercises you need to build a strong and defined back. Not seven, not 10, four.”
1. Vertical Pull
The first pattern is the vertical pull, which includes pull-ups, lat pulldowns, assisted pull-ups, band-assisted pull-ups and negative pull-ups.
Champion recommends choosing the variation that matches your experience and equipment, while emphasizing a full range of motion. This movement primarily targets the lats and helps develop back width and the V-shape.
She recommends training the vertical pull once or twice per week.
2. The Hinge
The hinge may appear to be a lower-body movement, but Champion considers it an important part of back training.
Romanian deadlifts, deadlifts, single-leg RDLs and good mornings require the erectors to stabilize the spine, while the lats and mid-back help maintain position.
Her preferred option is the Romanian deadlift, which she says has helped develop her glutes and hamstrings while also contributing to upper-back strength.
3. Horizontal Pull
Horizontal pulling develops back thickness, particularly through the mid-back, rhomboids and rear delts. Champion highlights barbell rows and single-arm dumbbell rows as her primary options.
Barbell rows are useful when load is the priority, while single-arm dumbbell rows provide greater range of motion and can expose strength imbalances between sides.
She recommends two horizontal pulling sessions per week.
4. The Carry
The final pattern is the carry, including farmer’s carries, suitcase carries and waiter walks.
Carries place the upper back and traps under continuous tension while also challenging grip strength. Champion recommends choosing a weight you can hold and walking until your grip is close to failing.
She suggests two to three sets at the end of a session once or twice per week.
Why Champion Spreads Back Training Across the Week
Rather than dedicating one day to back, Champion distributes these patterns across four full-body sessions.
Her approach includes two vertical pulls, two horizontal pulls, two hinges and two carries throughout the week. This allows each exercise to be performed while fresher instead of leaving the final movements of a long back workout as lower-quality volume.
“Not because you’re working harder, but because you’re working smarter.”
The Smarter Way to Build a Strong Back
Champion’s approach focuses on training movement patterns rather than simply accumulating exercises. By combining vertical pulls, hinges, horizontal pulls and carries, she believes lifters can build a stronger, more defined and capable back without spending hours on a dedicated back day.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
