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

Bent Over Back Extension Scapular Adduction

Strengthen your lower back and improve posture with the Bent Over Back Extension Scapular Adduction.

Intermediate

Compound

Pull

1 min per set30s rest

Back

Body weight

Description

This exercise targets the muscles in your back, specifically the lower back and scapular muscles, by bending over and extending the back.

How to Do Bent Over Back Extension Scapular Adduction

1
Setup
Stand tall with your feet hip-width apart and a slight bend in your knees. Hinge forward at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor.
2
Setup
Allow your arms to hang straight down from your shoulders, palms facing each other or your body. Maintain a neutral neck alignment by looking at the floor a few feet in front of you.
3
Exhale as you simultaneously extend your lower back, lifting your chest slightly, and squeeze your shoulder blades together as if trying to pinch a pencil between them.
4
Hold this peak contraction for a moment, feeling the engagement in your mid-back and lower back muscles. Ensure your shoulders remain depressed and away from your ears.
5
Inhale and slowly and with control, reverse the movement to return to the starting bent-over position. Allow your shoulder blades to gently protract and your back to relax without rounding.

Tips

Focus on a strong mind-muscle connection, actively squeezing your shoulder blades together and extending your spine, rather than relying on momentum.
Keep a soft bend in your knees throughout the entire movement to alleviate strain on your hamstrings and lower back, promoting better hip hinge mechanics.
Control the eccentric (lowering) phase of the movement; slowly returning to the starting position enhances muscle engagement and builds strength more effectively.
Imagine your elbows are moving towards your hips as you adduct your scapulae, which helps to properly activate the rhomboids and mid-trapezius without shrugging.

Common Mistakes

×Rounding the back during the hinge or extension can strain the spinal discs; maintain a neutral spine by keeping your chest proud and core braced throughout the exercise.
×Shrugging the shoulders towards the ears reduces the effectiveness of scapular adduction; actively depress your shoulders and focus on pulling your shoulder blades together and down.
×Hyperextending the neck by looking too far forward can cause discomfort; maintain a neutral neck by keeping your gaze fixed on the floor a few feet ahead of you.