Adduction on the adductor device

The 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 aspects and involve the surrounding muscles. For instance, when performing adductor training on the adductor machine in reverse, you also engage your gluteal muscles.

Adduction on the device reversed

Additionally, it is often observed that women, in particular, train the adductors on the machine in reverse. However, it is crucial to pay close attention to the execution.

Body Position

For this somewhat unconventional variation of adduction on the machine in reverse, position your legs on the pads. Direct your gaze towards the backrest, where you would typically be seated. Grip the pad for your neck with your hands. Your upper body is leaning forward, with your gaze directed towards the neck pad. Ensure that your back maintains a slight arch. Shift your hips backward and engage the muscles.

Execution

To initiate the movement, press your legs inward. The pressure originates solely from the knee region, and your feet remain stationary. While executing this movement, exhale and straighten your body upwards. Your arms are now nearly fully extended, with thighs and upper body forming a natural extension. Upon inhaling, return to the starting position.

Adduction on the device while sitting

The seated adductors on the machine represent the classic adduction exercise. Although the execution is simple, here is more information about body position and movement execution.

Body Position

Sit on the adduction machine. Your two thighs press against the pads of the machine's interior. The pads are situated in the knee region, with both the knees and the front part of the thighs pressing onto the pad. The thighs should be parallel to the ground, forming at least a 90-degree angle between the upper and lower legs. Ensure that your back remains straight, and your gaze is directed forward. Many machines offer adjustable backrest options. However, the back should never round but rather maintain a slight arch to protect the spine. Additionally, grasp the handles on the side of the machine with your hands. Position the stirrups for your legs as far outward as possible. Every athlete must individually determine the comfortable width, and flexibility dictates the specific adjustment.

Note

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

Execution

Now commence the adduction on the machine by bringing your thighs toward the center. While performing this movement, exhale. Subsequently, controlled and at a moderate pace, return the thighs to the outward position while taking a deep breath. The movement solely originates from 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 several 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 concentration reduce the stimulus on the muscles.

✅ Incorrect Machine Setup: Additionally, you should correctly set up 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. While you can adjust the back position flexibly, it is always important to maintain a slight arch in your lower back.

✅ Excessive Weight: Using weights that are too heavy often leads to compensating for the force with poor posture. Simultaneously, the risk of injuries increases. Therefore, use a moderate weight to execute the movement carefully.

✅ Feet Assistance: Keep your feet still 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

Training the adductors on the machine is the conventional approach adopted by both female and male fitness enthusiasts. However, there are also other fitness exercises suitable for targeting the adductor area or its counterpart, the abductors.