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Trainer Tip #14: Concentric vs. eccentric muscle action

ByAmy Connell

Concentric muscle action: When a muscle is exerting greater force than the resistive force, resulting in shortening of the muscle.

Eccentric muscle action: An a muscle develops tension while lengthening.

Don’t understand the difference between concentric and eccentric?

Think of a bicep curl:

When you curl your arm up, that is the concentric motion.

When you lower it down and extend it, that is eccentric. This is also called “the negative.”

Other examples of an eccentric motion include legs bending from landing from a jump, lowering a barbell, or catching a falling object.

Slowing down the eccentric helps increase your muscle strength. Next time you lift weights, try for a pattern of concentric for one count and eccentric for three counts.

In the example of bicep curls, curl up for one and lower for three.

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