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 Rhomboids

Release tension and improve mobility in your upper back with the Rhomboid Roll. This self-myofascial release targets muscles between your shoulder blades,

Beginner

Isolation

Push

2 min per set1 min rest

Back

Roll

Description

This exercise involves rolling on a foam roller to stretch and release tension in the rhomboid muscles located in the upper back, between the shoulder blades.

How to Do Roll Rhomboids

1
Setup
Sit on the floor with the foam roller placed horizontally behind your upper back, just below your neck.
2
Setup
Lie back onto the roller, positioning it directly on your upper back between your shoulder blades. Bend your knees, keep your feet flat on the floor, and support your head with your hands interlaced behind your head.
3
Lift your hips slightly off the floor, engaging your core, to allow your body weight to rest on the roller.
4
Slowly roll up and down, from the base of your neck to the mid-back, applying gentle pressure. Focus on the area between your shoulder blades.
5
When you find a tender spot, pause on it for 20-30 seconds, breathing deeply, allowing the muscle to relax and release. You can gently move side-to-side on the spot for deeper release.

Tips

Control the pressure by adjusting how much body weight you put onto the roller; more pressure for deeper release, less for gentle massage.
To target the rhomboids more effectively, slightly protract your shoulders (reach forward with your arms) as you roll, which helps expose the muscles.
Breathe deeply and slowly throughout the exercise, especially when pausing on tender spots, to help your muscles relax and release tension.
Avoid rolling directly on your neck or lower back; keep the roller focused on the upper and mid-back region.

Common Mistakes

×Rolling too fast prevents adequate pressure and tissue release; slow down your rolling motion and pause on tender spots.
×Allowing your head to hang unsupported can strain your neck; keep your hands interlaced behind your head for support.
×Placing the roller directly on the spinal processes can be uncomfortable and ineffective; ensure the roller is positioned on the musculature on either side of the spine.

Variations

Isolation

Roll Ball Rhomboid

Relieve tension and improve posture by targeting your rhomboids with a roll ball. This effective self-massage technique helps release knots and stiffness

Intermediate

BackRollball

Related Exercises

Isolation

Roll Kneeling Upper Back Rotation

Release upper back tension and improve thoracic mobility with this foam roller rotation stretch.

Intermediate

BackRoll

Isolation

Roll Upper Back

Relieve tension and improve flexibility in your upper back with this effective foam roller exercise.

Beginner

BackRhomboidsRoll

Isolation

Roll Ball Trapezius Upper

Effectively release tension and improve flexibility in your upper trapezius muscles using a roll ball. Learn the proper technique for targeted relief.

Beginner

BackRollball