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

Supination Bar Suspension Stretch

Improve wrist mobility and forearm flexibility with the Supination Bar Suspension Stretch.

Intermediate

Compound

Static

1 min per set30s rest

Upper Arms

Body weight

Description

A stretch performed by gripping a bar with an overhand grip and hanging, which targets the muscles in the forearms and shoulders.

How to Do Supination Bar Suspension Stretch

1
Setup
Stand directly under a sturdy pull-up bar, ensuring it can safely support your body weight.
2
Setup
Reach up and grip the bar with a supinated (underhand) grip, hands shoulder-width apart, palms facing you.
3
Slowly lift your feet off the ground, allowing your body to hang completely relaxed from the bar.
4
Focus on relaxing your shoulders and letting your body weight gently decompress your spine and stretch your biceps and forearms. Breathe deeply.
5
Maintain this passive hang, allowing gravity to deepen the stretch in your shoulders, lats, biceps, and forearms for the prescribed duration.

Tips

To maximize the stretch, consciously relax your entire body, especially your shoulders, allowing gravity to fully lengthen your spine and arms.
Breathe deeply and rhythmically throughout the stretch; controlled exhalations can help you relax further into the hang.
Avoid shrugging your shoulders towards your ears; instead, let your shoulder blades gently depress and retract as you hang to decompress the spine effectively.
If a full hang is too intense, keep your feet lightly touching the ground or use a box for partial support, gradually reducing assistance as flexibility improves.

Common Mistakes

×Shrugging your shoulders up towards your ears reduces spinal decompression; actively relax your shoulders downwards, allowing your lats to lengthen.
×Gripping the bar too tightly or tensing your body prevents a deep stretch; consciously relax your grip just enough to hold on, and let your body hang passively.
×Using an overhand (pronated) grip will target different muscles; ensure your palms are facing you in a supinated grip to properly stretch the biceps and supinator muscles.