Exercise profile
Best forMuscle growth
Effectiveness★★★☆☆ 3/5
EquipmentMachine
Recommended3 sets x 12-20 reps, rest 60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Isolates the inner-thigh adductors under control.
- Setup
- Sit with the pads on the inner thighs, knees apart.
- Common mistakes
- Slamming the pads together with too much weight.
- Easier
- Reduce the load and the starting width.
- Harder
- Add load or pause when fully squeezed.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s