The free Back Workout at Home
Three guided back workouts: a bodyweight back strength routine with supermans and snow angels, a dumbbell back and biceps routine.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
See it in action
Sample input: Voice speed 1.30x = 1.29; Volume 70% = 0.69
What is the Back Workout at Home?
Three guided back workouts: a bodyweight back strength routine with supermans and snow angels, a dumbbell back and biceps routine, and a resistance band back routine.
A 3D human shows each exercise, and the voice coach counts reps and cues you.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Voice guided with a 3D demo.
Voice guided with a 3D demo.
Voice guided with a 3D demo.
Natural neural voice, changeable.
See it in the Workout Log tool.
AZRS tools are free to open and use.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
I have back pain. Is this safe?
Check with a clinician first. See the Rehab Routines tool for gentle options.
Is it free and private?
Yes, with no account. Back Strength (no gym); Dumbbell Back & Biceps; Resistance Band Back. What you save stays on this device, and nothing is sent anywhere. Bodyweight, dumbbell and band back workouts with a 3D coach.
Can I do this without equipment?
Yes. Back Strength (no gym) is a bodyweight routine with supermans and snow angels, so no kit is needed.
How do I use the Back Workout at Home?
1. Pick a workout from the list. 2. Check the exercises and press Start guided routine. 3. Once Back Strength (no gym), Dumbbell Back & Biceps or Resistance Band Back is running, watch the 3D human and listen to the voice. Skipping, pausing and going back are always allowed. 4. Finish and your workout is saved on this device.
Any tips for good results?
Squeeze your shoulder blades. Keep your neck neutral. Think of pulling your elbows towards your pockets rather than lifting with your hands; it keeps the work in the back.
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Try the Back Workout at Home now
Bodyweight, dumbbell and band back workouts with a 3D coach. Free to use.
Try it free