Most lifters focus on the “up” part of a rep, but the way down matters just as much (or possibly more).
That lowering phase, called the “eccentric” part of the lift, can be a game-changer for building strength, muscle, and control.
In this article, we’ll break down what eccentrics are, how to train them safely, and the best eccentric exercises for every major muscle group.
What Does Eccentric Mean?
Every exercise has two main parts: the lifting phase and the lowering phase.
The lifting phase, when the muscle shortens, is called the concentric. The lowering phase, when the muscle lengthens under control, is the eccentric.
Think about lowering into a squat, bringing a dumbbell back down after a curl, or slowly lowering yourself from the top of a pull-up. Those are all eccentrics.
They’re not just the “in-between” part of the lift. They’re where a lot of muscle and strength gains actually happen.
Why Eccentrics Matter
Research shows that eccentric training helps you build muscle and strength efficiently, sometimes more than the lifting (or “concentric” phase).
Various studies indicate larger gains in muscle mass and strength from training focused on eccentric movements.
This is likely because the body is capable of withstanding heavier loads during the eccentric phase. Additionally, a 1985 study in the Journal of Applied Physiology found that the metabolic demand during the eccentric portion of a lift is less than the concentric phase, allowing you to put out more reps and withstand longer time under tension, for the same energy output.
How to Train Eccentrics
Training eccentrics isn’t always as simple as just doing half of the lift.
In most cases, you need to get the weight up before you can get to the eccentric (lowering) phase. So you might be at a loss for how to focus specifically on the down portion.
Getting the benefits of eccentric training generally means using specific setups, techniques, or exercises designed to put more emphasis on that lowering phase.
The easiest way to train eccentrics is by doing the rep slower during the lowering phase than the lift (e.g. one second up, then three to find seconds down).
Otherwise, here are a few techniques that focus on the eccentric phase:
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Negative reps: Use help on the lifting phase (like stepping up to the top of a pull-up) so you can focus all your effort on the slow lower.
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Two-up, one-down: Great for machines or bodyweight moves; use both limbs to lift, then lower with one to overload the eccentric.
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Overload tools: Advanced lifters sometimes use bands, chains, or flywheel devices to make the lowering phase heavier than the lifting phase.
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Specialized rehab/prehab moves: Certain exercises, like Nordic hamstring curls or decline squat lowers, are built entirely around eccentrics.
The common thread is control. Whether you’re using tempo, assistance, or equipment, the goal is always the same: lengthen the muscle under tension without rushing through it. That’s where the strength and growth stimulus really kicks in.
The Best Eccentric Exercises (By Body Part)
Doing more eccentric work may be an effective way to build muscle faster. If you’re intrigued by this, and want to try it out, here are some of the best exercises across the whole body for training eccentrics.
Lower Body
Tempo Back Squat or Goblet Squat
Instead of dropping into your squat, take three to five seconds on the way down. This forces you to stay tight, improves your control at the bottom, and lights up your quads. A goblet squat variation with a dumbbell or kettlebell works great for beginners.
Bulgarian Split Squat Lowers
Set up in a split stance with your back foot on a bench. Lower yourself smoothly for three to five seconds before driving back up. This builds single-leg strength, balance, and serious hypertrophy in the quads and glutes.
Romanian Deadlift with Slow Eccentric
Hinge at the hips, keeping a slight bend in your knees, and lower the bar or dumbbells for about four seconds. You’ll feel your hamstrings working overtime while reinforcing good hinge mechanics.
Step-Downs
Stand on a box or bench, then slowly lower one foot toward the floor. Control the descent, don’t just drop. This move is excellent for training knee alignment, deceleration, and single-leg stability.
Nordic Hamstring Curl
Kneel with your ankles secured under something sturdy (or have a partner hold them). Slowly lower your body forward, resisting the fall as long as possible. Use your hands to catch yourself and reset. This is one of the best exercises for hamstring strength and injury prevention.
Straight-Leg Calf Raise with Slow Descent
Stand on a step with your heels hanging off. Push up onto your toes, then take three to six seconds lowering your heels back down. This eccentric focus not only builds calf strength but also makes the Achilles tendon more resilient.
Upper Body
Bench Press with Three-Second Descent
Instead of letting the bar drop quickly, lower it to your chest over three seconds. This improves control, keeps your shoulders stable, and increases chest activation without adding more weight.
Push-Up Negatives
Set up in a normal push-up position. Lower yourself slowly (about four to five seconds) until your chest is just off the floor. If pushing back up is too tough, drop your knees or reset at the top. This is a scalable way to overload the eccentric and build pressing strength.
Pull-Up or Chin-Up Negatives
If you can’t do full pull-ups yet, this is your secret weapon. Step or jump to the top position, then lower yourself for about five seconds. Over time, these slow negatives build the strength needed for your first unassisted pull-up.
One-Arm Dumbbell Row with Slow Lower
Row the dumbbell up as usual, then take three to four seconds lowering it back down. Keeping your torso still during the slow descent really lights up your lats and mid-back.
Eccentric External Rotation
Using a light dumbbell or band, rotate your arm outward, then take three to five seconds lowering it back. This strengthens the rotator cuff, which is a small but crucial muscle group for shoulder health and stability.
Posterior Chain and Core
Hip Hinge Eccentrics
Whether with a kettlebell, barbell, or trap bar, set up for a hip hinge (such as a good morning). Focus on taking three to four seconds to lower into the hinge, keeping your back flat and core tight. This teaches proper hinge mechanics while targeting the hamstrings and glutes.
Ab-Wheel Slow Returns
Start in a plank position with the ab wheel under your shoulders. Roll out under control, then take your time (three to five seconds) coming back in. The slow return makes your core work overtime to resist arching or collapsing.
Hanging Knee-Raise Lowers
Hang from a pull-up bar, lift your knees toward your chest, and then lower them slowly instead of letting them drop. Controlling that descent strengthens your core and hip flexors while improving trunk stability.
Tendon-Focused Options
Research has also found that eccentrics are great for strengthening tendons and connective tissue. Here are a couple of ways to use this, whether for rehab or simply injury prevention.
Decline Squat Eccentrics
Stand on a slant board (or with your heels elevated on a small wedge) and perform squats with a slow, three to five second lowering phase. This setup puts extra load on the patellar tendon, which makes it a go-to exercise in knee rehab and for athletes dealing with jumper’s knee.
Wrist-Extensor Eccentrics
Sit with your forearm supported on a bench or your thigh, palm facing down, holding a light dumbbell. Use your other hand to help lift the weight up, then slowly lower it back down over three to five seconds. This simple movement is often used in rehab for tennis elbow because it strengthens the tendons around the elbow in a controlled way.
Eccentric Exercise FAQs
When I explain the benefits of eccentrics to my clients, I typically get a few follow-up questions. Here are some of the most common:
If slow eccentrics build more muscle, should I always do slower reps?
Not necessarily. Slowing down is a great tool, but it’s not the only way to train. Faster reps burn more calories and provide better cardio benefits, and are also better for building explosive power. See our article on slow reps vs fast reps for more on this.
How sore is too sore?
One of the downsides to eccentric training is increased muscle soreness. This often goes hand in hand with hypertrophy – but sharp joint pain or soreness that lingers for several days is a red flag. If that happens, back off the tempo or volume until your recovery catches up.
Do eccentrics hurt power?
Not necessarily. While fast reps are good for training power, you can still focus on slower eccentric movements without slowing your gains in the power department. There’s no reason you can’t train both in the same session, or even in the same lift (fast up, slow down).
How do I fit eccentrics with conditioning?
Because eccentrics can be fatiguing, it’s best to separate hard eccentric workouts and intense conditioning sessions by at least 24 hours. That way, your muscles and joints have time to recover.
Final Thoughts
Eccentric training doesn’t have to be complicated. It’s just about putting more intention into the lowering phase of your lifts.
Whether you’re slowing down a squat, doing negative rep pull-ups, or using rehab-style moves for tendon health, eccentrics give you a powerful way to build muscle, strength, and resilience.
Start simple, focus on control, and add just a little eccentric work into your routine each week. Over time, you’ll not only notice more muscle growth but also better stability, healthier joints, and a stronger foundation for everything else you do in the gym.
