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

Cable Half Kneeling Push Pull

Strengthen your back and core with the Cable Half Kneeling Push Pull. This exercise simultaneously works opposing muscle groups for improved stability and

Intermediate

Compound

Pull

1 min per set1 min rest

Back

Cable

Description

A full body exercise performed using a cable machine, where one hand pushes the cable whilst the other pulls, while kneeling on one knee.

How to Do Cable Half Kneeling Push Pull

1
Setup
Set the cable pulley to chest height. Kneel on one knee directly facing the cable machine, with the working knee (the one on the ground) closest to the machine.
2
Setup
Grab one handle with the hand on the same side as the kneeling knee (pulling arm) and the other handle with the opposite hand (pushing arm), ensuring your core is braced.
3
Inhale, then as you exhale, simultaneously pull the handle towards your torso with the kneeling-side arm while pushing the other handle away from your chest with the opposite arm. Maintain a stable torso, resisting rotation.
4
Control the return movement slowly, allowing both arms to extend back to the starting position without losing tension in the cables.
5
Complete all repetitions on one side before switching your kneeling leg and arm positions to work the other side.

Tips

Maintain active core engagement throughout the entire movement to prevent unwanted torso rotation and protect your spine.
Focus on the mind-muscle connection for both the pulling back muscles (lats, rhomboids) and the pushing chest/shoulder muscles to maximize activation.
Emphasize a controlled eccentric (return) phase, slowly letting the cables pull your arms back to the starting position to increase time under tension.
Keep the elbow of your pulling arm relatively close to your body during the pull, and the elbow of your pushing arm slightly bent to protect the joint.

Common Mistakes

×Excessive torso rotation is a common error; fix this by actively bracing your core and keeping your hips and shoulders square to the machine as much as possible.
×Rushing the eccentric phase reduces muscle engagement; instead, slowly extend both arms, feeling the stretch in the back and chest muscles under control.
×Using too much weight can lead to compensatory movements and poor form; reduce the weight to maintain strict form and focus on the distinct push and pull actions.

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

Advanced

BackHipsDumbbell

Track Cable Half Kneeling Push Pull in your workouts

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

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