Adduction on the adductor device

Adduction on the adductor machine is an isolation exercise, primarily targeting your adductors – the musculus adductor. Depending on your seating position, you can emphasize different areas and involve the surrounding muscles. For instance, when training on the adductor machine, you also engage your gluteal muscles.

Adduction on the device reversed

Furthermore, it's commonly observed, especially among women, to train the adductors on the machine in reverse. However, meticulous attention to execution is crucial in this somewhat unconventional variation.

Body Position

For this unique variation of reverse adduction on the machine, position your legs against the pads. Direct your gaze toward the backrest where you would typically sit. Grip the neck pad with your hands. Your upper body leans forward, and your gaze is directed towards the neck pad. Ensure your back maintains a slight arch. Shift your hips backward and engage your muscles.

Execution

To initiate the movement, press your legs inward. The pressure originates solely from the knee region, and your feet remain stationary. During this motion, inhale and straighten your body upwards. Your arms are almost fully extended, and thighs and upper body form a natural extension. Upon inhaling, return to the starting position.

Adduction on the device while sitting

Seated adduction on the machine involves the classic adduction exercise. Although the execution is straightforward, let's delve into the body position and execution.

Body Position

Sit on the adduction machine. Both your thighs press against the machine's pads. The pads are positioned in the knee region, so both your knees and the front part of your thighs press specifically onto the pads. Ensure your thighs are parallel to the floor, forming at least a 90-degree angle between the upper and lower legs. Make sure your back is straight, and your gaze is forward. Many machines offer adjustments for the backrest. However, your back should never hunch; instead, it should form a slight arch to protect the spine. Additionally, grip the handles on the sides of the machine with your hands. Position the leg pads as far outward as possible. Each athlete needs to determine the comfortable width individually. Flexibility determines the specific adjustment.

Info

There are combo machines where you can train both the adductors and abductors on the machine. These machines often have swiveling pads that need to be positioned outward to train the adductors.

Execution

Commence the adduction on the machine by bringing your thighs together. During this movement, inhale. Subsequently, guide the thighs outward in a controlled, moderate pace while taking a deep breath. The movement is exclusively driven by the legs, with the pressure coming from the knees. The feet should exert no force.

Common mistakes when training the adductors on the adductor machine

Training the adductors on the adductor machine is suitable even for beginners. However, there are some pitfalls that you should definitely avoid.

✅ Lack of Body Tension: Throughout the entire execution, you should pay attention to your body tension. Those who lack body tension and train without focus reduce the stimulus on the muscles.

✅ Incorrect Machine Setup: Additionally, you should properly adjust the machine before starting the exercise. Ensure that your legs comfortably press against the pads with your knees and that you can perform the movement without pain. You can adjust the back position flexibly, but it's always important to maintain a slight arch in your lower back.

✅ Excessive Weight: Using excessively heavy weights often leads to compensatory movements and incorrect posture, increasing the risk of injuries. Therefore, use a moderate weight to execute the movement carefully.

✅ Feet Assisting: Your feet should remain stationary during the execution. Apply pressure solely with your knees to specifically target the adductors.

Alternatives and similar exercises for training the adductors on the machine

The machine-based adductor training is the classic option that both female and male fitness enthusiasts can choose. However, there are also other fitness exercises suitable for the adductor area or its counterpart, the abductors.