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 Side Lunge with Shoulder Press

Combine a dumbbell side lunge with a shoulder press for a full-body workout. This compound exercise targets your quads, glutes, and shoulders, improving

Intermediate

Compound

Push

1 min per set2 min rest

Thighs

Dumbbell

Description

A compound exercise that combines a dumbbell side lunge with a shoulder press to target lower body and upper body muscles simultaneously.

How to Do Dumbbell Side Lunge with Shoulder Press

1
Setup
Hold one dumbbell in a racked position at your shoulder on the same side as the leg that will lunge out. Stand tall with feet hip-width apart, chest up, and core engaged.
2
Setup
Ensure your grip on the dumbbell is secure, keeping it resting comfortably at your shoulder with your palm facing forward or inward.
3
Take a large step sideways with the leg holding the dumbbell, keeping the other leg straight. Hinge at your hips and bend your lunging knee, lowering until your thigh is parallel to the floor, ensuring your knee tracks over your toes.
4
As you reach the bottom of the lunge, explosively press the dumbbell overhead until your arm is fully extended, maintaining a stable torso.
5
Push off the lunging foot to return to the starting standing position, simultaneously lowering the dumbbell back to the racked shoulder position with control.
6
Complete all repetitions on one side before switching to the other, or alternate sides if preferred for a continuous flow.

Tips

Maintain a stable core throughout the entire movement to protect your spine and efficiently transfer power from your lower to upper body.
Ensure your lunging knee tracks directly over your toes and does not collapse inward, which can place undue stress on the knee joint.
Focus on driving through the heel of your lunging foot to maximize glute and hamstring engagement as you push back to the starting position.
Synchronize the overhead press with the deepest point of your lunge to utilize the momentum generated by your lower body for a more powerful and controlled press.

Common Mistakes

×Leaning forward excessively during the lunge compromises spinal alignment; keep your chest up and back straight by engaging your core and maintaining a slight forward hinge from the hips, not the upper back.
×Not fully extending the arm during the press limits muscle activation; ensure you drive the dumbbell directly overhead, fully extending your elbow and locking out your arm at the top without hyperextending your lower back.
×Lifting the heel of the lunging foot reduces stability and power; keep your entire lunging foot flat on the floor to maintain a solid base and maximize lower body muscle engagement.

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

Advanced

BackHipsDumbbell

Track Dumbbell Side Lunge with Shoulder Press in your workouts

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

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