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 Lying One Arm Supinated Triceps Extension

Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm

Intermediate

Isolation

Push

1 min per set2 min rest

Upper Arms

Dumbbell

Description

A weightlifting exercise where you lie on your back and extend your arm holding a dumbbell above your chest, focusing on the triceps muscles.

How to Do Dumbbell Lying One Arm Supinated Triceps Extension

1
Setup
Lie supine on a flat bench with your feet flat on the floor for stability. Hold one dumbbell in your hand with a supinated (palm facing you) grip.
2
Setup
Extend the dumbbell directly above your chest, ensuring your elbow is fully locked and your upper arm is perpendicular to the floor. Keep your non-working arm relaxed at your side or across your body.
3
Slowly lower the dumbbell by flexing your elbow, allowing it to travel down towards the side of your head. Maintain a fixed upper arm position, only moving at the elbow joint.
4
Continue lowering until your forearm is just past parallel to the floor, feeling a stretch in your triceps. Inhale during this eccentric phase.
5
Contract your triceps to extend your elbow, pushing the dumbbell back up to the starting position directly above your chest. Exhale as you powerfully extend your arm.

Tips

Keep your upper arm stationary throughout the movement; only your forearm should move. This isolates the triceps more effectively and prevents shoulder involvement.
Control the eccentric (lowering) phase, taking about twice as long to lower the dumbbell as to raise it. This increases time under tension and promotes muscle growth.
At the top of the movement, briefly squeeze your triceps to ensure a full contraction. Avoid locking out your elbow too forcefully to protect the joint.

Common Mistakes

×Using too much weight often leads to moving the upper arm, which shifts tension away from the triceps; lighten the load to maintain strict form and elbow isolation.
×Performing the exercise too quickly reduces time under tension and engagement; slow down the movement, especially the lowering phase, to maximize triceps activation.
×Allowing the elbow to flare out during the movement can strain the joint; keep your elbow tucked in and pointing forward throughout the set to maintain proper alignment.