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

Band Front Plank with Single Arm Pulldown

Challenge your core and back with the Band Front Plank with Single Arm Pulldown. This advanced exercise builds stability, strength, and endurance.

Advanced

Compound

Pull

1 min per set1 min rest

Back Waist

Band

Description

An intense core and upper body exercise involving a front plank position and single arm pulldown using a resistance band.

How to Do Band Front Plank with Single Arm Pulldown

1
Setup
Secure a resistance band to a stable anchor point directly in front of you, low to the ground, ensuring it won't slip during the exercise.
2
Setup
Assume a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels.
3
Setup
With one hand, grasp the free end of the resistance band, ensuring there is light tension while maintaining a stable plank position.
4
Keeping your core intensely braced and hips perfectly still, pull the band towards your hip, squeezing your shoulder blade and keeping your elbow close to your body. Exhale as you pull.
5
Slowly and with control, extend your arm back to the starting position, resisting the band's pull without allowing your torso to rotate or sag. Inhale as you return.
6
Complete all repetitions on one side, then switch the band to the other hand and repeat the sequence, maintaining continuous core engagement throughout.

Tips

Maintain a rigid plank throughout the entire movement; imagine bracing your core as if preparing for a punch to prevent any hip rotation or sagging.
Focus on initiating the pull by squeezing your shoulder blade towards your spine, rather than just pulling with your arm, to maximize back muscle engagement.
Control the eccentric (return) phase by slowly extending your arm against the band's resistance, preventing it from snapping back and maintaining tension.
Coordinate your breath: exhale as you pull the band towards your hip, and inhale slowly as you control the return of your arm.

Common Mistakes

×Allowing your hips to rotate or sag during the pulldown compromises core stability; fix this by intensely bracing your core, engaging your glutes, and keeping your hips level throughout.
×Relying on arm strength instead of engaging the back muscles reduces effectiveness; fix this by focusing on a strong scapular retraction, pulling with your lats as if tucking your elbow into your back pocket.
×Losing plank integrity by letting your lower back arch or hips pike up negates core benefits; fix this by maintaining a straight line from head to heels, actively pressing the ground away with your supporting hand.