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 Seated Bicep Curl

Build stronger, more defined biceps with the dumbbell seated bicep curl. This isolation exercise effectively targets the biceps for superior arm

Intermediate

Isolation

Pull

1 min per set2 min rest

Upper Arms

Dumbbell

Description

A seated bicep curl using dumbbells that targets the biceps and provides an excellent isolation exercise.

How to Do Dumbbell Seated Bicep Curl

1
Setup
Sit on a flat bench with a dumbbell in each hand, palms facing forward (supinated grip). Keep your feet flat on the floor, shoulder-width apart, and your back straight against the bench or slightly arched naturally.
2
Setup
Allow the dumbbells to hang at arm's length by your sides, ensuring your elbows are close to your torso. Your shoulders should be relaxed and down, not shrugging.
3
Exhale and slowly curl both dumbbells upwards towards your shoulders, contracting your biceps. Keep your elbows stationary and only your forearms moving.
4
Continue curling until your biceps are fully contracted and the dumbbells are at shoulder height. Squeeze your biceps at the top for a moment.
5
Inhale and slowly lower the dumbbells back to the starting position with control, fully extending your arms. Avoid letting the weights drop quickly.

Tips

Maintain strict form by keeping your elbows tucked into your sides throughout the movement to maximize bicep engagement and prevent shoulder involvement.
Focus on the mind-muscle connection, actively squeezing your biceps at the peak of the contraction to ensure full activation of the target muscle.
Control both the upward and downward phases of the lift; a slow, controlled eccentric (lowering) phase enhances muscle growth and prevents injury.
Avoid using momentum by swinging your torso or arms; if you find yourself doing this, reduce the weight to maintain proper form.

Common Mistakes

×Many people use momentum from their back or shoulders to lift too heavy weights; lighten the load and focus on a strict, controlled bicep contraction.
×Not fully extending the arms at the bottom or not fully contracting at the top limits muscle activation; ensure a full extension and a strong peak contraction on each rep.
×Allowing elbows to move forward or out reduces bicep isolation and puts stress on the shoulders; keep your elbows pinned to your sides throughout the entire movement.

Variations

Compound

Dumbbell Biceps Curl Squat

Combine a squat and biceps curl to build strength in your legs, glutes, and arms. This dynamic exercise improves full-body coordination and muscle

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Seated Drag Curl

Perform seated dumbbell drag curls to isolate your biceps. This unique curl variation emphasizes peak contraction by keeping elbows back and dumbbells

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell One Arm Seated Bicep Curl on Exercise Ball

Isolate your biceps with the Dumbbell One-Arm Seated Bicep Curl on an exercise ball. Build strength and improve core stability simultaneously.

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Alternating Seated Bicep Curl on Exercise Ball

Strengthen your biceps and improve core stability with the Dumbbell Alternating Seated Bicep Curl on an exercise ball. Build arm strength effectively.

Intermediate

Upper ArmsDumbbell

Related Exercises

Isolation

Dumbbell Seated Single Arm Overhead Triceps Extension

Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell One Arm Standing Curl

Master the Dumbbell One Arm Standing Curl to build strong, defined biceps. This isolation exercise effectively targets each arm, enhancing strength and

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell One Arm Prone Hammer Curl

Strengthen your biceps and forearms with the Dumbbell One Arm Prone Hammer Curl. Lying face down on an incline bench, this variation isolates the arm

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell One Arm Prone Curl

Target your biceps with the dumbbell one-arm prone curl. This isolation exercise minimizes momentum, ensuring a strict curl for peak bicep contraction.

Intermediate

Upper ArmsDumbbell