HelthFit Back Workouts

Build a strong, wide back. HelthFit Back has back workouts for men and women: pull-ups and lats, rows and the upper back, deadlifts and the lower back, core, posture and neck work. At home with nothing at all or a resistance band, with dumbbells and a pull-up bar, or in the gym. A demo video for every move and a voice coach that talks you through every set.

13 PLANS

• Home Back: door-frame and table rows, hinges and floor raises, no equipment
• 30-Day Back Challenge: a short back circuit every day
• Desk Back Reset: chin tucks, wall angels and prone raises for desk days
• Strong Lower Back: a sturdier middle with nothing that loads your lower back
• Morning Spine Mobility: six to eight easy minutes every morning
• Band Back: rows, pulldowns and face pulls with one band on a door
• First Pull-Up at Home: build the pull with a band and a table
• Dumbbell Back: rows and Romanian deadlifts in straight sets
• Pull-Up Progression: dead hangs, negatives and band-assisted reps to your first pull-up
• Bar & Bells Back: pull-ups, chin-ups, rows and deadlifts
• Deadlift Foundations: learn the hinge, then load it
• V-Taper: lats first for a wider back
• Thick Back: heavy rows and deadlifts

Every plan warms up your spine and shoulder blades, ends with stretches, ramps up step by step and builds in rest days.

FROM DEAD HANG TO PULL-UP

Dead hangs, scapular pull-ups, slow negatives and band-assisted reps lead to your first strict pull-up. No bar yet? Band pulldowns and feet-up table rows build the same pull.

BACK CARE

Tell the app what to take care of: your lower back, neck, shoulders or wrists. Moves that ask a lot of them are swapped for gentler ones in every workout, and the coach tells you about each swap. You can change it any time.

74 MOVES ON VIDEO

Pull-ups, pulldowns, rows, deadlifts, supermans, face pulls, wall angels, chin tucks and stretches. Every move has a video of a real person or our photo-real coach (a man or a woman), clear steps, a tip, a "Take care" line where it matters, easier and harder options and a back map.

A COACH IN YOUR EAR

The voice coach announces each move and set, counts your rest and says what's next, and remembers the weight you used last time.

8 QUICK WORKOUTS

5-Minute Desk Back Reset, 6-Minute Morning Spine, 8-Minute Lower Back Care, 10-Minute Home Back, 10-Minute Band Back, 12-Minute Dumbbell Back, 10-Minute Pull-Up Practice and 15-Minute Gym Back.

TRACK YOUR PROGRESS

Streaks, a weekly chart, a calendar, a daily reminder and a back balance card showing how your work splits between pulls, the upper back, the lower back and mobility.

ON YOUR WEAR OS WATCH

• Run today's plan workout or any quick workout on your wrist, with the exercise demo, countdowns and vibrations.
• The "Back workout" Tile shows today's workout and starts it in one tap.
• Watch workouts appear in your phone's history.
• Included with HelthFit Back Premium; needs the phone app.

HELTHFIT BACK PREMIUM

Try everything free for 7 days, then $4.99 per month or $29.99 per year (save 50%). Browse every plan and move for free; workouts need Premium. Payment is charged to your Google Play account. The subscription renews automatically unless cancelled at least 24 hours before the end of the trial or current period. Manage or cancel anytime in Google Play → Payments & subscriptions → Subscriptions.

YOUR ACCOUNT, YOUR DATA

A free HelthFit Back account keeps your plans and workouts safe when you change phones. No ads, no tracking; delete your account anytime in the app.

ALREADY USE HELTHFIT PRO?

Connect it in Settings and every workout appears in your HelthFit Pro exercise diary. The two apps keep separate accounts and subscriptions.

HelthFit Back offers general fitness guidance, not medical advice. If you have back pain, an injury or a health condition, check with a doctor or physiotherapist before you start.

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