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 Kneeling Leaning Forward One Arm Row

Target your lats and upper back with the Cable Kneeling Leaning Forward One Arm Row. This exercise builds strength and improves posture effectively.

Intermediate

Compound

Pull

1 min per set2 min rest

Back

Cable

Description

A strength training exercise that targets the back muscles, primarily the latissimus dorsi, by pulling a cable towards the body while in a forward-leaning kneeling position.

How to Do Cable Kneeling Leaning Forward One Arm Row

1
Setup
Set the cable pulley to a low position. Kneel on one knee, facing the cable machine, with the working arm's side of your body slightly angled towards the pulley.
2
Setup
Grab the handle with an overhand or neutral grip with your working hand, and lean your torso forward slightly, maintaining a straight back and engaging your core. Your non-working hand can rest on your thigh or a bench for support.
3
Initiate the pull by retracting your scapula, then drive your elbow back and pull the handle towards your hip or lower rib cage, squeezing your lat.
4
Focus on pulling with your back muscles rather than just your arm, keeping your torso stable and avoiding rotation throughout the movement.
5
Slowly control the eccentric phase, allowing the weight to extend your arm fully forward while maintaining tension in your lat, before initiating the next repetition.

Tips

Maintain a stable torso throughout the movement; avoid excessive rotation or leaning away from the cable to isolate the target muscles.
Visualize driving your elbow towards your hip pocket to maximize lat engagement and achieve a deeper contraction during the pull.
Focus on a strong contraction at the peak of the movement, pausing briefly to feel the muscle work before slowly releasing the weight.
Keep your non-working arm and core tight to prevent unwanted momentum and provide a stable base for the working side.

Common Mistakes

×Using too much momentum: Avoid jerking the weight by initiating the pull with a controlled scapular retraction and a smooth, deliberate elbow drive.
×Rounding the back: Keep your spine neutral and chest up throughout the exercise to protect your lower back and effectively target your lats.
×Shrugging the shoulder: Prevent your shoulder from elevating towards your ear during the pull by actively depressing your scapula and keeping your shoulder away from your ear.

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

Advanced

BackHipsDumbbell

Track Cable Kneeling Leaning Forward One Arm Row in your workouts

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

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