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

Dumbbell External Rotation

Strengthen your rotator cuff with the dumbbell external rotation. This exercise targets the teres major and minor, improving shoulder stability and health.

Intermediate

Isolation

Push

1 min per set1 min rest

Back

Dumbbell

Description

A strength exercise that focuses on the rotator cuff muscles in the shoulder, using a dumbbell.

How to Do Dumbbell External Rotation

1
Setup
Lie on your side on a flat bench or the floor, holding a light dumbbell in your top hand with your elbow bent 90 degrees.
2
Setup
Tuck your elbow into your side and rest your forearm across your abdomen, ensuring your palm faces your body.
3
Keeping your elbow fixed at your side, slowly rotate your forearm upward, externally rotating your shoulder until your forearm is perpendicular to the floor.
4
Pause briefly at the top of the movement, squeezing your rotator cuff muscles, then slowly and controlledly return the dumbbell to the starting position.
5
Exhale as you rotate the dumbbell up, and inhale as you lower it back down, maintaining tension throughout the entire range of motion.

Tips

Use a very light dumbbell to ensure proper form and activate the small rotator cuff muscles effectively without compensation from larger muscle groups.
Maintain a strict 90-degree bend at your elbow throughout the exercise, preventing it from extending or flexing excessively.
Keep your elbow firmly glued to your side to isolate the external rotators and prevent your deltoids or biceps from taking over the movement.
Focus on a slow, controlled tempo, especially during the eccentric (lowering) phase, to maximize time under tension and muscle engagement.

Common Mistakes

×Using too heavy a weight often leads to shrugging the shoulder or lifting the elbow, so reduce the weight to maintain strict form and isolate the target muscles.
×Allowing the elbow to move away from the body reduces the effectiveness on the rotator cuff, so keep your elbow pinned to your side to ensure proper isolation.
×Rushing the movement prevents full muscle engagement, so perform each repetition slowly and with control, especially during the eccentric phase.