Adductor Machine
Level
beginner
Force
pull
Mechanic
isolation
Equipment
adductor machine Category
strength Primary Muscles
A seated machine isolation exercise that strengthens the inner thigh by pulling the legs together against resistance.
Instructions
- Sit on the adductor machine and select your desired weight.
- Place your legs against the inner pads with knees bent at roughly 90 degrees.
- Adjust the range-of-motion lever so your starting position has the legs comfortably abducted (apart).
- Grasp the side handles and keep your back flat against the pad.
- Squeeze the inner thighs to bring the legs together until the pads touch or nearly so.
- Pause briefly at peak contraction.
- Slowly return to the starting position under control. Repeat for the prescribed reps.
Tips
- Keep your back flat against the pad throughout the movement to isolate the adductors.
- Control the eccentric (return) phase rather than letting the weight slam back.
- Don’t set the start position too wide — going beyond a comfortable stretch risks groin strain.
- Pause at peak contraction for a stronger mind-muscle connection.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 9 reps | 17 kg | 12 kg |
| Build muscle | 3 | 13 reps | 15 kg | 11 kg |
| Build endurance | 3 | 16 reps | 11 kg | 8 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
beginner strength
beginner strength