Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

45 degrees Back Extension Scapular Adduction

Strengthen your lower back and improve posture with the 45-degree Back Extension Scapular Adduction.

Intermediate

Compound

Pull

1 min per set30s rest

Back

Body weight

Description

A strength training exercise that targets the lower back muscles and scapular adductors. The exerciser lies prone on a 45 degrees incline bench and extends their back while bringing their shoulder blades together.

How to Do 45 degrees Back Extension Scapular Adduction

1
Setup
Adjust the 45-degree back extension bench so your hips are just above the pad, allowing your upper body to hang freely. Secure your ankles under the footpads and cross your arms over your chest.
2
Setup
Ensure your spine is neutral and your core is lightly braced, with your body forming a straight line from head to heels. Allow your upper body to hang towards the floor, feeling a stretch in your hamstrings and lower back.
3
Inhale, then exhale as you simultaneously extend your spine by lifting your torso until it's in line with your legs, and retract your shoulder blades by squeezing them together. Focus on lifting with your lower back and pulling your shoulder blades towards your spine.
4
Hold the peak contraction for a moment, feeling the engagement in your spinal erectors and between your shoulder blades. Avoid hyperextending your lower back or shrugging your shoulders towards your ears.
5
Slowly and with control, lower your torso back to the starting position, allowing your shoulder blades to protract slightly and your back to gently round. Inhale as you descend, maintaining tension throughout the movement.

Tips

Focus on initiating the movement from your lower back and simultaneously squeezing your shoulder blades together to maximize the engagement of both target muscle groups.
Maintain a neutral neck position throughout the exercise; avoid craning your neck upwards or tucking your chin excessively to prevent strain.
Control the eccentric (lowering) phase of the movement, resisting gravity as you return to the starting position to enhance muscle growth and control.
Breathe out as you lift your torso and squeeze your shoulder blades, and breathe in as you slowly lower back down to maintain core stability.

Common Mistakes

×Rounding your upper back excessively during the lift neglects scapular adduction; instead, focus on maintaining a proud chest and actively squeezing your shoulder blades together.
×Hyperextending the lower back at the top of the movement puts undue stress on the lumbar spine; only extend until your body forms a straight line from head to heels, engaging your glutes.
×Using momentum to lift your torso reduces muscle engagement; perform the movement slowly and with control, emphasizing the squeeze at the top and the controlled descent.