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

Suspension In Pulley Machine In Supination Stretch

Deeply stretch your biceps and forearms with this supinated cable machine suspension. Improve flexibility and release tension in your upper arm.

Intermediate

Isolation

Static

1 min per set30s rest

Upper Arms

Cable

Description

A stretching exercise that involves suspending from a pulley machine in supination position for a total body stretch.

How to Do Suspension In Pulley Machine In Supination Stretch

1
Setup
Stand facing slightly away from a high pulley cable machine, positioning yourself about one arm's length from the stack. Attach a single handle to the high pulley.
2
Setup
Grasp the handle with one hand, ensuring your palm is facing upward in a fully supinated grip. Your elbow should be slightly bent or fully extended depending on your flexibility.
3
Keeping your arm straight and your grip supinated, slowly lean your body away from the machine. Allow your body weight to create a gentle, controlled stretch through your biceps and forearm.
4
Focus on elongating the muscles from your shoulder to your wrist, feeling the stretch primarily in the anterior aspect of your upper arm. Keep your shoulders relaxed and away from your ears.
5
Hold this stretched position for the prescribed duration, breathing deeply and consistently. Slowly return to the starting position by stepping back towards the machine or reducing your lean.

Tips

Actively maintain the supinated (palm-up) position throughout the stretch to specifically target the biceps brachii and supinator muscles.
Control the degree of lean to adjust the intensity of the stretch; it should be a deep stretch, not painful.
Breathe deeply into your diaphragm as you hold the stretch to help relax your muscles and increase your range of motion.
Keep your core gently engaged and your spine neutral to prevent arching your back and ensure the stretch is isolated to the arm.

Common Mistakes

×Jerking into the stretch can cause injury; instead, move slowly and deliberately into the stretched position, allowing your muscles to gradually lengthen.
×Losing supination by allowing your palm to rotate inward reduces the effectiveness of the stretch on the target muscles; actively keep your palm facing up.
×Rounding your back or shrugging your shoulders shifts tension away from the arm; maintain an upright posture with relaxed shoulders.

Variations

Compound

Supination Bar Suspension Stretch

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

Intermediate

Upper ArmsBody weight

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