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

Elbows Back Stretch

Improve posture and flexibility with the Elbows Back Stretch. Stand tall, interlock your fingers behind your head, and gently pull your elbows back to

Beginner

Compound

Static

30s per set15s rest

Deltoid Anterior Erector Spinae Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Body weight

Description

A stretching exercise where you stand upright, interlock your fingers behind your head, and pull your elbows back as far as they go. This exercise helps to stretch the chest and shoulder muscles.

How to Do Elbows Back Stretch

1
Setup
Stand upright with your feet hip-width apart and maintain a tall, aligned posture with your spine neutral.
2
Setup
Interlock your fingers and place your hands gently behind your head, cradling the base of your skull.
3
Gently draw your shoulder blades together and pull your elbows straight back, away from your face, feeling a stretch across your chest and the front of your shoulders.
4
Hold this stretched position for the prescribed duration, breathing deeply and maintaining an upright spine without excessively arching your lower back.
5
Slowly release the stretch by bringing your elbows forward and relaxing your shoulders before repeating or concluding the set.

Tips

Actively squeeze your shoulder blades together as you pull your elbows back to maximize the stretch in your pectoral muscles.
Maintain a neutral spine and avoid excessive arching in your lower back; keep your core gently engaged to support your torso.
Breathe deeply throughout the stretch, exhaling as you gently deepen the position to help your muscles relax.
Only pull your elbows back to a point of comfortable tension, never forcing the stretch into pain to prevent injury.

Common Mistakes

×Excessively arching the lower back reduces the stretch in the chest and shoulders; instead, keep your core engaged and focus on drawing your shoulder blades together.
×Forcing the stretch too aggressively can strain the neck or shoulder joints; instead, move slowly and stop at the first point of gentle tension.
×Shrugging your shoulders towards your ears can cause neck tension and reduce the target muscle stretch; instead, keep your shoulders relaxed and down away from your ears.

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Intermediate

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Perform the Diamond Press to build triceps strength and target your inner chest. This challenging bodyweight variation enhances upper body pushing power

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