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

Arm Down Rotator Stretch

Improve shoulder flexibility and relieve tension with the Arm Down Rotator Stretch.

Beginner

Isolation

Static

30s per set10s rest

Shoulders

Body weight

Description

This is a simple exercise primarily aimed at stretching and improving flexibility in the shoulder joints and the rotator cuffs.

How to Do Arm Down Rotator Stretch

1
Setup
Stand tall with your feet shoulder-width apart, maintaining a neutral spine and relaxed shoulders.
2
Setup
Extend one arm straight out to your side, parallel to the floor, with your palm facing forward and elbow slightly soft.
3
Gently rotate your entire arm internally, turning your palm backward and your thumb pointing towards the floor.
4
Continue rotating until your hand is behind you, palm facing away from your body, feeling a gentle stretch in the front of your shoulder or rotator cuff area.
5
Hold this position for the prescribed duration, breathing deeply and evenly, then slowly return to the starting position and repeat on the other side.

Tips

Focus on slow, controlled rotation rather than forcing the movement to avoid stressing the shoulder joint.
Maintain a stable torso; avoid shrugging your shoulder or arching your back to compensate for lack of mobility.
Breathe deeply throughout the stretch to help relax the muscles and potentially deepen your range of motion.
If you feel any sharp or pinching pain, ease off the stretch immediately; a gentle pulling sensation is expected, not pain.

Common Mistakes

×Forcing the stretch too quickly can lead to discomfort or injury; instead, slowly rotate your arm until you feel a comfortable, gentle stretch.
×Shrugging the shoulder during the stretch reduces the effectiveness on the rotator cuff; keep your shoulders relaxed and down, away from your ears.
×Arching the lower back to get more range of motion takes tension away from the shoulder; maintain a neutral spine by engaging your core slightly.

Variations

Isolation

Arm Up Rotator Stretch

Increase shoulder joint flexibility and range of motion with the Arm Up Rotator Stretch. Target your rotator cuff muscles safely and effectively.

Beginner

ShouldersBody weight

Isolation

Elbow Out Rotator Stretch

Gently stretch your rotator cuff muscles and improve shoulder mobility with the Elbow Out Rotator Stretch.

Beginner

ShouldersBody weight

Isolation

Rear Deltoid Stretch

Effectively stretch your rear deltoids and improve shoulder flexibility with this simple, bodyweight exercise. Enhance range of motion and reduce tension.

Beginner

ShouldersDeltoid PosteriorBody weight

Related Exercises

Isolation

Shoulder - Transverse Flexion

Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.

Intermediate

ShouldersBody weight

Isolation

Shoulder - Extension

Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.

Intermediate

ShouldersBody weight

Isolation

Bent Arm Shoulder Stretch

Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.

Beginner

ShouldersBody weight