Adduction exercises
28 exercises, 2 pages
Filters in the catalogueChest · Intermediate
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Chest · Intermediate
Poliquin Flyes
Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise.
Chest · Intermediate
Dumbbell Chest Fly
An isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
Chest · Intermediate
Decline Dumbbell Fly
A chest isolation exercise performed with two dumbbells on a head-down bench. The curved arm path emphasizes chest adduction and distinguishes it from a decline press with active elbow extension.
Rear shoulders · Beginner
Dynamic Rear Deltoid Stretch
A standing, self-assisted cross-body shoulder stretch performed through controlled entry-and-return movements without a sustained end-position hold. It focuses on the back of the shoulder without external weights.
Chest · Intermediate
Low High Cable Chest Fly
An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
Chest · Intermediate
Dumbbell Low to High Fly
An isolation exercise targeting the chest muscles, particularly the upper pectorals. It involves moving a pair of dumbbells in an arc from a low position near the hips to a high position above shoulder level, engaging the chest, shoulders, and core for stability.
Chest · Beginner
Seated Chest Clam
A seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
Chest · Intermediate
One-Arm Low-to-High Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the upper chest.
Hips · Intermediate
Cable Hip Adduction
An isolation lower-body exercise that uses cable resistance to train the inner-thigh adductors. It develops hip-adduction strength and single-leg balance control.
Chest · Intermediate
One-Arm High-to-Low Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the lower chest. It involves pulling a cable from a high position to a low position across the body, engaging the chest, shoulders, and triceps. This exercise helps in developing muscle symmetry and improving unilateral strength.
Chest · Beginner
Lying Cable Fly
A chest exercise performed on a flat bench between two low pulleys. Both arms move through a wide arc with a nearly fixed elbow angle, emphasizing shoulder horizontal adduction rather than an elbow-driven press.
Chest · Intermediate
Incline Dumbbell Chest Fly
The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest.
Chest · Intermediate
Suspension Chest Fly
An upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Chest · Beginner
Band Chest Fly
A standing chest exercise using bands anchored behind the body to a rack. The arms move together in a wide arc against elastic resistance, with a staggered stance supporting the torso.
Shoulders · Intermediate
Lying Cross Lateral Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the sternal head of the pectoralis major.
Chest · Intermediate
Seated Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
Chest · Beginner
Pec Deck Chest Fly
An isolation exercise targeting the pectoral muscles, primarily the pectoralis major.
Chest · Intermediate
Dumbbell Floor Chest Fly
An isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
Chest · Intermediate
Cable Middle Chest Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It is performed using a cable machine with handles set at shoulder height, allowing for a controlled and consistent tension throughout the movement.
Chest · Intermediate
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Chest · Intermediate
Low Incline Dumbbell Fly
A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
Triceps · Intermediate
Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
