Adduction

Adduction - Movement toward the midline

Definition

Adduction is an anatomical movement that brings a body part closer to the midline of the body (the imaginary vertical axis dividing the body into left and right halves). It is the opposite movement of abduction, which moves a part away from the midline.

💡 Memory trick: "ADDuction = ADDing back to the body". You bring the limb back toward yourself.

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Examples of adduction

• Arm adduction: bringing your raised arm back down to your side
• Thigh adduction: bringing one thigh toward the other (squeeze a ball between knees)
• Finger adduction: bringing the fingers together
• Scapular adduction: bringing shoulder blades together (rowing motion)

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Main adductor muscles

Body part	Main adductors
Thigh	Adductor longus, magnus, brevis, gracilis, pectineus
Arm	Pectoralis major, latissimus dorsi, teres major
Scapula	Trapezius (mid), rhomboids
Fingers	Palmar interossei

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Exercises that train adduction

• ✅ Adductor machine: directly trains thigh adductors
• ✅ Sumo squat / sumo deadlift: heavy involvement of inner thigh
• ✅ Cable crossover: trains arm adduction (chest)
• ✅ Lat pulldown / pull-up: shoulder adduction work
• ✅ Seated cable row: scapular adduction

⚠️ The thigh adductors are often neglected, yet weakness here increases groin and knee injury risk.

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Adduction in everyday movement

Adduction is everywhere:

• Holding a book under your arm
• Crossing your legs while sitting
• Closing fingers to grip an object
• Maintaining balance when walking

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Common mistakes

• ❌ Confusing adduction (toward midline) with abduction (away from midline)
• ❌ Neglecting adductor training (especially thighs)
• ❌ Working only the "outside" of muscles, ignoring the inner side

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Key takeaways

Adduction = movement toward the midline. Crucial for stability, balance, and core strength. Don't neglect adductor work in your training: weak inner thighs raise injury risk and limit performance on big lifts.