Back Workout at Home (Voice Guided)
Bodyweight, dumbbell and band back workouts with a 3D coach · free, no signup
Pick a workout
Coach voice & sounds
See Back Workout at Home (Voice Guided) in action
Back Workout at Home (Voice Guided)
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.
Key features
Back Strength (no gym)
Voice guided with a 3D demo.
Dumbbell Back & Biceps
Voice guided with a 3D demo.
Resistance Band Back
Voice guided with a 3D demo.
Kokoro coach voice
Natural neural voice, changeable.
Logs to your workout history
See it in the Workout Log tool.
How to use it
- Pick a workout from the list.
- Check the exercises and press Start guided routine.
- Follow the 3D human and the voice. Skip, pause or go back at any time.
- Finish and your workout is saved on this device.
Worked example
Example
Back Strength: 7 exercises, about 8 minutes.
Who uses this tool
Desk workers
Counter the hunch.
Home lifters
Pulling work.
Band owners
Resistance band rows.
Tips for the best results
- Squeeze your shoulder blades.
- Keep your neck neutral.
Common mistakes to avoid
- Over-arching the lower back.
- Using momentum.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
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. It is free with no signup. Everything runs in your browser and anything saved stays on your own device.