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

Adduction Of Arm In Back Stretch

Gently stretch your shoulder and upper back with the Adduction of Arm in Back Stretch. Improve flexibility and relieve tension effectively.

Beginner

Compound

Static

30s per set10s rest

Back

Body weight

Description

This exercise involves the movement of the arm across the back to stretch the shoulder and chest muscles.

How to Do Adduction Of Arm In Back Stretch

1
Setup
Stand tall with your feet shoulder-width apart and a neutral spine, looking straight ahead.
2
Setup
Bring one arm behind your back, bending the elbow so your hand rests on your lower back, palm facing outwards.
3
Use your free hand to gently grasp the elbow of the arm that is behind your back.
4
Slowly and gently pull the elbow across your body, moving it towards the opposite hip until you feel a comfortable stretch in your shoulder and upper back.
5
Hold this position for the prescribed duration, breathing deeply and maintaining a relaxed posture.
6
Release the stretch slowly and repeat the movement on the other side.

Tips

Focus on a gentle, sustained pull rather than bouncing or forcing the stretch, to avoid injury and maximize effectiveness.
Keep your shoulders relaxed and down, actively resisting the urge to shrug them up towards your ears during the stretch.
Breathe deeply throughout the hold; exhaling as you deepen the stretch can help your muscles relax further.
Ensure your torso remains upright and stable, avoiding any twisting or leaning to isolate the stretch in the shoulder and upper back.

Common Mistakes

×Forcing the stretch too aggressively can lead to muscle strain; instead, pull only to the point of comfortable tension, not pain.
×Shrugging the shoulder of the stretching arm reduces the target muscle engagement; actively keep that shoulder relaxed and down.
×Rounding your back or twisting your torso diminishes the stretch's effectiveness; maintain an upright, stable posture throughout the movement.

Build total-body strength with this demanding complex combining renegade rows and explosive squats.

Advanced

BackHipsDumbbell

Track Adduction Of Arm In Back Stretch in your workouts

Log sets, reps, and weight. See your progress over time.

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