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

Prone Single Arm Trap Raise

Strengthen your upper back with the Prone Single Arm Trap Raise. This exercise targets your trapezius muscles, improving posture and shoulder stability

Intermediate

Isolation

Pull

1 min per set1 min rest

Back

Body weight

Description

A strength exercise that targets the trapezius muscle by lifting a weight from a prone position with one arm extended.

How to Do Prone Single Arm Trap Raise

1
Setup
Lie face down on the floor or a flat bench with one arm extended straight out in front of you, palm facing down.
2
Setup
Keep your head in a neutral position, looking down at the floor, and brace your core to prevent lower back arching. Your non-working arm can rest along your side.
3
Exhale as you slowly lift your extended arm straight up towards the ceiling, leading with your thumb. Focus on squeezing your upper trapezius and retracting your shoulder blade.
4
Continue lifting until your arm is roughly parallel with your ear or until you feel a strong contraction in your upper back. Avoid shrugging your shoulder towards your ear.
5
Slowly and with control, inhale as you lower your arm back down to the starting position, maintaining tension in your trapezius. Do not let your arm simply drop.

Tips

Focus on Scapular Movement: Instead of just lifting your arm, actively think about retracting and elevating your shoulder blade to engage the trapezius more effectively.
Control the Descent: Lowering the arm slowly and deliberately maintains tension in the target muscle, enhancing muscle growth and improving eccentric strength.
Maintain Neutral Spine: Keep your core engaged and avoid arching your lower back as you lift, which can shift tension away from the traps and potentially strain the lumbar spine.
Lead with the Thumb: Imagine pointing your thumb towards the ceiling as you lift; this external rotation helps align the shoulder for optimal trap engagement and reduces impingement risk.

Common Mistakes

×Shrugging the Shoulder: Many people shrug their shoulder towards their ear, over-engaging the levator scapulae; instead, focus on lifting the arm straight up and back, keeping the shoulder away from the ear.
×Using Momentum: Swinging the arm up uses momentum rather than muscle control; perform the movement slowly and deliberately, focusing on a strong, controlled contraction through the trapezius.
×Excessive Arching of the Lower Back: Arching the lower back to lift the arm reduces trap activation and can strain the lumbar spine; maintain a tight core and neutral spine throughout the movement by pressing your hips into the floor.

Variations

Compound

Band Standing Single Arm Twist Row

Perform a band standing single arm twist row to strengthen your back, shoulders, and core.

Intermediate

BackInfraspinatusBand

Compound

Band One Arm Twisting Seated Row

Perform a band one-arm twisting seated row to strengthen your back, core, and biceps.

Intermediate

BackInfraspinatusBand

Compound

Cable Kneeling One Arm Row

Master the Cable Kneeling One Arm Row to sculpt a strong, balanced back. This exercise effectively targets your lats, improving posture and unilateral

Intermediate

BackCable

Compound

Lying Prone Y Raise

Strengthen your upper back and shoulders with the Lying Prone Y Raise. Improve posture, scapular stability, and shoulder health effectively.

Intermediate

BackBody weight

Related Exercises

Isolation

Trap and Neck Stretch

Gently stretch your neck and upper traps to release tension, improve flexibility, and enhance posture. Ideal for relieving stiffness from daily activities.

Beginner

BackBody weight