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

Scapula Retraction Protraction

Improve shoulder health and posture by strengthening the muscles that control your shoulder blades.

Beginner

Isolation

Pull

30s per set10s rest

Back

Body weight

Description

This exercise involves moving the shoulder blades backwards and forwards. It helps to improve shoulder mobility and strength.

How to Do Scapula Retraction Protraction

1
Setup
Stand or sit with good posture, arms relaxed at your sides. Pull your shoulders back slightly to find a neutral starting position.
2
Squeeze your shoulder blades together as tightly as possible, pulling them toward your spine. Hold for 2-3 seconds.
3
Release and push your shoulder blades apart by rounding your upper back forward, spreading them as far as comfortable.
4
Return to neutral and repeat, moving smoothly between retraction and protraction.

Tips

Focus on moving only the shoulder blades — avoid shrugging your shoulders up toward your ears.
Breathe out during retraction and in during protraction to maintain a natural rhythm.
This is an excellent warm-up exercise before any pressing or pulling workout.

Common Mistakes

×Shrugging the shoulders upward during retraction engages the upper traps instead of the mid-back; keep shoulders down.
×Moving too quickly reduces the benefit; hold each position for 2-3 seconds to build control.

Variations

Isolation

Scapula Elevation Depression

Master scapular control with elevation and depression. Improve shoulder mobility, posture, and alleviate neck tension through controlled movement.

Build total-body strength with this demanding complex combining renegade rows and explosive squats.

Advanced

BackHipsDumbbell

Track Scapula Retraction Protraction in your workouts

Log sets, reps, and weight. See your progress over time.

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