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 Tricep Kickback With Stork Stance

Strengthen triceps and improve balance with the Dumbbell Tricep Kickback in Stork Stance.

Intermediate

Compound

Push

1 min per set30s rest

Upper Arms

Dumbbell

Description

This is a variation of the tricep kickback exercise performed with a dumbbell, while standing on one leg in a stork stance to engage core muscles.

How to Do Dumbbell Tricep Kickback With Stork Stance

1
Setup
Hold a dumbbell in one hand. Stand on the opposite leg with a slight bend in the knee, lifting the other foot off the ground behind you in a stork stance.
2
Setup
Hinge forward at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor. The upper arm holding the dumbbell should be tucked close to your side, elbow bent at 90 degrees.
3
Keeping your upper arm stationary and tucked, exhale and extend your forearm backward, straightening your elbow to lift the dumbbell until your arm is fully extended behind you.
4
Squeeze your triceps at the top of the movement, focusing on the contraction.
5
Inhale and slowly return the dumbbell to the starting position, maintaining control and keeping your upper arm still.
6
Complete all repetitions on one side before switching to the other leg and arm.

Tips

Maintain a stable stork stance by engaging your glutes and core throughout the movement, focusing on a fixed point to aid balance.
Keep your upper arm glued to your side and your elbow pointing towards the ceiling; only your forearm should move during the extension.
Avoid swinging the dumbbell; control the movement through the full range of motion, emphasizing the triceps contraction.
To increase core and balance challenge, try not to let the lifted foot touch the ground between repetitions.

Common Mistakes

×Letting the upper arm drop or swing during the kickback reduces triceps isolation; keep your upper arm completely still and parallel to the floor, only extending at the elbow.
×Using momentum to swing the dumbbell instead of triceps strength compromises muscle activation; choose a lighter weight and focus on a slow, controlled extension and contraction of the triceps.
×Losing balance and compromising form reduces effectiveness and increases injury risk; reduce the lean, engage your core more actively, and focus your gaze on a stable point to improve stability.

Variations

Isolation

Dumbbell Incline Triceps Kickback

Strengthen your triceps with the Dumbbell Incline Triceps Kickback. This isolation exercise targets all three heads for sculpted, strong arms.

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Standing Alternating Tricep Kickback

Strengthen your triceps with the Dumbbell Standing Alternating Tricep Kickback. This isolation exercise targets the back of your upper arms for defined,

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Seated Kickback

Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.

Intermediate

Upper ArmsTriceps BrachiiDumbbell

Isolation

Dumbbell Kickback

Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.

Intermediate

Upper ArmsTriceps BrachiiDumbbell

Related Exercises

Isolation

Dumbbell Seated One Arm Kickback

Isolate and strengthen your triceps with the seated one-arm dumbbell kickback. This exercise effectively targets the triceps brachii for improved arm

Intermediate

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Isolation

Dumbbell One Arm Kickback

Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.

Intermediate

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Isolation

Dumbbell Kickbacks on Exercise Ball

Target your triceps effectively with dumbbell kickbacks performed on an exercise ball.

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Incline Triceps Extension

Target and sculpt your triceps with the Dumbbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.

Intermediate

Upper ArmsTriceps BrachiiDumbbell