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

Roll Ball Bicep Brachii

Release bicep tension and improve flexibility with the Roll Ball Bicep Brachii stretch.

Intermediate

Isolation

Static

1 min per set30s rest

Upper Arms

Rollball

Description

This is a seated exercise where the individual uses a stability ball and dumbbells to work on their biceps.

How to Do Roll Ball Bicep Brachii

1
Setup
Sit comfortably on the floor or a chair, placing the roll ball on a stable surface beside you, such as a table or your thigh.
2
Setup
Extend one arm with your palm facing up. Position the roll ball directly under your bicep brachii, midway between your shoulder and elbow.
3
Gently apply pressure onto the roll ball by leaning your arm or body weight into it, allowing the ball to sink into the muscle tissue.
4
Slowly roll the ball along the length of your bicep, from just below your shoulder to just above your elbow, pausing on any tender spots for 15-30 seconds.
5
To deepen the stretch, you can gently flex and extend your elbow while maintaining pressure on a tender spot.
6
Breathe deeply and relax your arm throughout the process. Repeat on the other arm.

Tips

Start with gentle pressure and gradually increase as tolerated; never roll directly over joints or bones, especially the elbow or shoulder.
If you find a particularly tender spot, hold sustained pressure on it for 15-30 seconds, breathing deeply to encourage muscle release.
Experiment with different arm angles and rotations to target all heads of the bicep muscle effectively, ensuring full coverage.
Combine this myofascial release with static bicep stretches afterward to further improve muscle length and overall flexibility.

Common Mistakes

×Applying too much initial pressure can cause bruising or discomfort; begin lightly and gradually increase pressure as the muscle relaxes.
×Rolling too quickly prevents the muscle from effectively releasing tension; move slowly and deliberately, pausing on tight areas to allow for proper release.
×Holding your breath while rolling increases muscle tension; remember to breathe deeply and consistently to promote relaxation and facilitate release.