When it comes to building strength, most people focus on lifting weights up. But what if the real gains came from how you lower them? Eccentric exercise is a scientifically backed method that emphasizes the lowering phase of movement, and it’s rapidly gaining attention for both its muscle-building and heart health benefits.
Whether you’re an athlete, a gym-goer, or someone looking to stay active as you age, incorporating eccentric movements into your routine could unlock better strength, improved mobility, and even cardiovascular improvements.
Here’s everything you need to know about eccentric exercise, why it works, and how to safely add it to your training.
What Is Eccentric Exercise?
Every strength movement has two main phases:
- Concentric: when the muscle shortens (e.g., lifting a dumbbell during a curl)
- Eccentric: when the muscle lengthens under tension (e.g., lowering the dumbbell back down)
Eccentric exercise focuses on the second phase, which is typically slower and more controlled. While it may seem less intense, research shows that eccentric contractions place more force on the muscle, leading to greater strength gains, better muscle control, and longer-lasting results.
It’s also easier on the joints and often allows people to handle heavier loads with less effort compared to the lifting phase.
How Eccentric Exercise Improves Strength
1. Greater Muscle Fiber Recruitment
During eccentric movements, your muscles resist a force as they lengthen. This recruits more motor units and muscle fibers than concentric actions alone. The result is more mechanical tension on the muscle, one of the key drivers of muscle growth.
2. Increased Muscle Mass
Studies have shown that eccentric training leads to greater hypertrophy. Because the muscle spends more time under tension during this phase, you stimulate more growth with fewer reps and less weight than traditional lifting.
3. Improved Muscle Control and Stability
Eccentric exercises improve coordination and neuromuscular control, especially in the lower body. This makes them especially helpful for athletes and older adults looking to reduce their fall risk or improve balance.
4. Boosts Functional Strength
Many everyday movements, such as walking downhill, lowering a box, or descending stairs, involve eccentric muscle action. Training these patterns improves your real-world strength and movement efficiency.
Eccentric Training and Heart Health
It’s not just muscles that benefit. Emerging research also links eccentric training to better cardiovascular outcomes. Unlike high-intensity interval training, which can spike heart rate and blood pressure, eccentric exercise provides cardiovascular benefits with lower strain on the heart.
Here’s how:
- Improved blood flow: The slow, controlled nature of eccentric exercise promotes healthy circulation and reduces arterial stiffness.
- Lower heart rate and blood pressure response: Eccentric workouts create muscular demand without overloading the cardiovascular system.
- Enhanced metabolic function: Long-term eccentric training may improve insulin sensitivity and cholesterol levels.
In a 2022 study published in the Journal of Applied Physiology, participants who followed a 6-week eccentric cycling protocol showed reduced blood pressure and improved heart rate variability, both strong markers of cardiovascular health.
Examples of Eccentric Exercises to Try
Here are a few beginner-friendly and effective eccentric movements to add to your workouts. Focus on a slow, 3 to 5-second lowering phase for best results.
1. Eccentric Squat
Lower into a squat over 4 seconds, pause briefly, then stand up normally.
Targets: Quads, glutes, hamstrings
2. Negative Push-Up
Start in a high plank, lower your body slowly to the floor over 5 seconds, then reset at the top.
Targets: Chest, shoulders, triceps, core
3. Eccentric Bicep Curl
Curl a dumbbell up, then take 3 to 4 seconds to lower it.
Targets: Biceps, forearms
4. Eccentric Deadlift
Lift a barbell or dumbbells as normal, then lower them slowly with perfect form.
Targets: Hamstrings, glutes, back
5. Eccentric Step-Down
Step off a low platform slowly, controlling your descent with one leg.
Targets: Quads, glutes, knee stability
How to Add Eccentric Training to Your Routine
- Frequency: 1 to 3 times per week
- Reps: 6 to 10 with a slow lowering phase
- Rest: 60 to 90 seconds between sets
- Focus: Use moderate weight and control your tempo
- Pair with: Regular concentric lifts to maintain balanced strength
You can also do eccentric-only workouts by using a heavier weight for the lowering phase and then resetting the movement with assistance or lighter load. This method is popular for advanced strength training.
Safety Tips for Eccentric Workouts
- Warm up before starting to protect your joints
- Use proper form, especially when lowering under control
- Avoid going too heavy without supervision or spotters
- Allow extra recovery time, as eccentric training can cause more muscle soreness
Who Should Try Eccentric Training?
Eccentric exercise is beneficial for:
- Beginners who want to build control
- Seniors aiming to prevent falls and maintain strength
- Athletes seeking better joint stability and power
- Rehab patients recovering from injury
- Anyone with cardiovascular concerns seeking low-impact training
Final Thoughts
Eccentric training is more than just a strength tool. It’s a versatile, joint-friendly, and heart-smart method that improves the way your body moves, feels, and functions. By simply focusing on the lowering phase of common exercises, you can build more strength, reduce injury risk, and even support your heart health—all with fewer reps and less strain.
Whether you’re new to fitness or looking to level up your routine, eccentric exercise deserves a spot in your weekly workouts. Start slow, stay consistent, and let control be your guide to stronger, smarter training.
