If you often rush through the “lowering” part of an exercise—like dropping quickly into a squat or letting a dumbbell fall after a biceps curl—you may be missing one of the most powerful elements of strength training. This part of a movement is called the eccentric phase, and it is just as crucial as the lifting part, known as the concentric phase. According to Chris Chang, fitness coach and director of exercise science at Ergatta, eccentric movement refers to when a muscle lengthens under tension, while concentric movement involves the muscle shortening to generate force.
A helpful way to understand the difference is to imagine stretching and releasing a rubber band. The stretching (eccentric) stores energy, while the release (concentric) unleashes it. Most exercisers focus on the concentric “effort” phase—lifting, pulling, or pushing—and neglect the eccentric phase, where control and resistance against gravity occur. Yet research and practical experience show that the eccentric phase can yield greater strength gains, enhanced muscle growth, and even injury prevention. Let’s explore why that is and how to use both phases wisely in your training program.
Why Are Eccentric and Concentric Movements Important?
Think of hiking uphill and then downhill. Going up might feel harder cardiovascularly, but descending places significant demand on your muscles to control the movement. In strength training, concentric contractions require more energy expenditure as muscles contract to lift or move weight. However, eccentric contractions create greater mechanical tension, leading to more micro-tears in the muscle fibers—an essential stimulus for muscle growth.
Chris Chang explains that while concentric movements are excellent for building initial strength and coordination, eccentric loading results in greater gains in muscle size due to the higher forces involved. That’s also why eccentric movements tend to cause more post-workout soreness—they induce more muscle damage, which the body must repair and rebuild, leading to growth. Incorporating eccentric training helps maximize results from the same movement, without necessarily needing heavier weights or longer workouts.
Why Is the Eccentric Part So Often Overlooked?
Many lifters concentrate all their effort on lifting the weight, then relax and let gravity take over as they lower it. This is especially common in exercises like biceps curls, bench presses, or pull-ups. By letting go during the eccentric phase, they miss an opportunity to challenge the muscle further and reduce time under tension, which is a key driver of hypertrophy.
Chris Chang notes that when you slow down the eccentric portion, you increase the time the muscle spends resisting the weight, which encourages better form, joint stability, and muscle activation. Controlled eccentric work also enhances neuromuscular coordination, making future lifts more efficient. Neglecting this part of the movement not only compromises gains but can also reinforce poor movement patterns and increase the risk of injury due to lack of control.
How to Train Smarter Using Both Eccentric and Concentric Phases
Depending on your training goal, you can adjust the tempo of concentric and eccentric phases to maximize results. For muscle growth (hypertrophy), a 1:3 tempo is often recommended—one second to lift, three seconds to lower. This approach increases total time under tension, which research shows is strongly correlated with muscle size increases. For example, in a biceps curl, you’d lift the weight quickly, then lower it slowly and with control to maximize the eccentric benefit.
For strength and power, faster concentric movements are emphasized. Think of Olympic lifts or plyometric jumps, where explosive force matters more than prolonged tension. In such cases, the eccentric phase may be shortened or minimized to allow for quicker loading and firing of the muscles. However, even in power training, periodic emphasis on eccentric control can reinforce technique, reduce injury risk, and build tendon and joint strength. By being intentional with your tempo and control, you can enhance both performance and longevity in training.
Best Exercises for Combining Concentric and Eccentric Phases
While almost any strength exercise involves both concentric and eccentric elements, some are particularly effective for training both phases. Bent-over rows, for example, require concentric pulling to lift the weight and eccentric control to lower it back without losing posture. Eccentric-focused biceps curls, using heavier-than-normal weights or a slower tempo, target the arms intensely. Dumbbell bench presses allow for explosive pressing and slow lowering, engaging both chest and triceps effectively.
Romanian deadlifts are another excellent choice, as they emphasize controlled lowering of the weight, which activates the hamstrings and glutes through a deep eccentric stretch. Incorporating exercises like these into your routine—paired with mindful tempo control—can dramatically improve strength, muscle tone, and joint health. Whether you’re aiming to grow bigger muscles or move more powerfully, leveraging both the concentric and eccentric phases will take your training to the next level.
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