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

Scapular Slide Back to Wall

Strengthen your scapular stabilizers, improve posture, and enhance shoulder health with this controlled bodyweight exercise.

Beginner

Compound

Push

1 min per set1 min rest

Back

Body weight

Description

An exercise aimed at strengthening the muscles around the scapula and improving postural stability. It involves sliding the arms up and down against a wall.

How to Do Scapular Slide Back to Wall

1
Setup
Stand with your back, head, and glutes flat against a wall, feet about 6-12 inches away from the wall and shoulder-width apart.
2
Setup
Bend your elbows to 90 degrees, place your forearms and the back of your hands flat against the wall, ensuring your wrists are aligned with your elbows.
3
Keeping your forearms and hands pressed firmly against the wall, slowly slide them upward, extending your arms overhead as far as comfortable without losing wall contact. Exhale as you slide up.
4
Maintain wall contact as you slowly slide your forearms and hands back down to the starting position, focusing on controlling the movement. Inhale as you slide down.

Tips

Focus on "gluing" your entire arm (forearms, wrists, hands) to the wall throughout the entire movement to maximize muscle engagement.
Imagine drawing your shoulder blades down and around your rib cage as you slide your arms up, actively engaging your serratus anterior.
Control the descent as much as the ascent; don't just let gravity pull your arms down, actively resist it for greater stability.
Keep your head gently pressed against the wall to reinforce proper neck and upper back alignment throughout the exercise.

Common Mistakes

×Losing contact with the wall, especially with the wrists or elbows, reduces the effectiveness of the exercise; actively press your entire forearm against the wall.
×Excessively shrugging your shoulders towards your ears during the upward slide indicates over-reliance on upper traps; focus on controlled scapular upward rotation without unwanted elevation.
×Arching your lower back away from the wall during the upward movement puts strain on the lumbar spine; maintain a neutral spine by gently bracing your core.