What Trainers Want You to Know About Eccentric Exercise
Once reserved for athletes, eccentric exercise is becoming increasingly popular in everyday training and physical therapy—especially for people with musculoskeletal conditions like Parkinson’s disease, arthritis, and inflammatory muscle disease, research shows. The name sounds fancy and complicated, but you’ve probably—almost certainly—done eccentric exercise before. The restorative part is just about doing it with frequency and intention to get different results.
Meet the Experts: Jessica Domi, C.P.T., M.E.S., C.E.S., vice president of Fredericksburg Fitness Studio, Landon Uetz, P.T., D.P.T., and pickleball instructor on TeachMe, and Mike Julom, ACE-certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit.com
Below, personal trainers explain what eccentric exercise is, how it works, and they share a few eccentric exercises you can try at home or the next time you’re in the gym.
What is eccentric exercise?
Eccentric exercise is the specific part of a movement where a muscle lengthens while under tension or weight, explains Jessica Domi, C.P.T., M.E.S., C.E.S., vice president of Fredericksburg Fitness Studio. “For example, the lowering down phase of a bicep curl could be considered eccentric movement,” adds Landon Uetz, P.T., D.P.T., and pickleball instructor on TeachMe. “The bicep is still working while it is increasing in length.” In other words, it’s kind of a combination of resistance training and stretching.
Eccentric exercise vs. concentric exercise
“Eccentric and concentric exercises are just two parts of any movement,” explains Mike Julom, ACE-certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit.com. “Eccentric is when the muscle is stretching, like lowering a weight, while concentric is when the muscle shortens, like lifting that weight up.” The main difference is that eccentric puts more controlled stress on the muscle, he adds, which can lead to more strength gains and better flexibility over time. Concentric is usually easier but focuses on building power and endurance.
Eccentric exercise benefits
Eccentric exercise’s greatest perk is that it may aid in muscle growth and strength because it activates muscle fibers in a targeted way, says Domi. “Additional benefits include improved flexibility and range of motion, increased tendon strength and injury prevention, greater weight tolerance, and enhanced neuromuscular control and stability,” she adds. It’s also, as previously mentioned, an effective rehabilitation tool “because it helps people get back strength without overloading weak spots,” Julom adds.
All of those perks mean that eccentric exercise may also prevent certain injuries (like muscle, when performed slowly and correctly) because it “makes muscles and joints more stable over time,” Julom says.
Eccentric exercise risks
Any exercise can pose risks if not done correctly. However, the specific risks associated with eccentric moves are mainly muscle soreness and strain, Julom says. “It puts extra stress on muscles, so if someone jumps in too hard, it can lead to tiny muscle tears or joint pain,” he explains. “People not used to it might get really sore or even injure themselves if they go too heavy right away. Starting with lighter weights helps avoid these problems.”
Eccentric exercise examples
These simple moves, outlined by Domi and Julom, can help you get started with eccentric exercise. If you’re concerned about doing them safely, Domi recommends consulting a certified personal trainer for guidance.
Eccentric squats
Start by standing with your feet shoulder-width apart. Slowly lower yourself into a squat over three to five seconds, focusing on controlled movement. Stop when your thighs are parallel to the ground, or go lower if you are comfortable. Push through the glutes to stand back up.
Eccentric push-ups
Begin in a high-plank position, hands under your shoulders and body in a straight line. Lower your body toward the ground slowly over three to five seconds, keeping your core tight. Once your chest nearly touches the ground, push back up to the start position.
Eccentric bicep curls
Start by holding a dumbbell in each hand with your palms facing forward. Curl the weights up quickly to your shoulders. Slowly lower the weights back down over three to five seconds, controlling the descent.
Eccentric pull-up
Start at the top of the pull-up position, with assistance if needed. Slowly lower yourself down, taking three to five seconds to fully extend your arms. Focus on keeping control as you descend. Repeat, focusing on the slow descent rather than immediately pulling back up.
Eccentric exercise frequency
“Practicing eccentric exercise one to two times a week is usually enough to see benefits without overworking the muscles,” Julom says. “Eccentric moves are relatively intense, so giving muscles time to recover is important to avoid soreness and injury. Even once a week can bring strength gains and flexibility improvements if done consistently.”
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