STEADFAST TRAINING GLOSSARY
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Identify the muscle action behind the movement.
WHAT IS A CONCENTRIC CONTRACTION?
A concentric contraction occurs when an active muscle shortens while producing force. In a dumbbell curl, the elbow flexors act concentrically as you raise the weight toward your shoulder. OpenStax explains this distinction between muscle actions.
WHY IT MATTERS
Understanding the term makes coaching instructions easier to follow. “Control the concentric phase” tells you which portion of a repetition your coach means.
- Identify the phase before changing its speed.
- Use the same technique when comparing sessions.
- Record deliberate tempo changes with your training load.
SPOT THE CONCENTRIC PHASE
| Exercise | Concentric action |
|---|---|
| Dumbbell curl | Elbow flexors raise the dumbbell. |
| Seated knee extension | Quadriceps straighten the knee against resistance. |
| Cable triceps pressdown | Triceps straighten the elbow, moving the handle downward. |
The pressdown example shows why “concentric” does not always mean the weight or handle moves upward.
HOW IT FITS INTO A REPETITION
During a controlled curl, raising, lowering, and pausing involve different muscle actions. The whole repetition gives your coach more information than the lifting phase alone.
TEMPO & TRAINING QUALITY
A 2021 review by Wilk and colleagues discusses how movement tempo interacts with resistance training variables. The concentric phase can be performed with different timing intentions depending on the goal.
For practical coaching, clarify whether the instruction calls for a counted duration or a faster intended movement. Do not assume that “faster” authorizes changing the range or using momentum.
FREQUENTLY ASKED QUESTIONS
Is concentric the same as contracting a muscle?
No. Muscle contraction also includes eccentric and isometric actions. Contracting does not always mean shortening.
Is the concentric phase always upward?
No. Direction depends on the exercise. Identify the active muscle and joint movement.
Should I make every concentric phase explosive?
No. Follow the timing and technique specified for the exercise and your individual program.
Should I skip the return phase?
Not unless the exercise is intentionally designed that way. A standard repetition often includes both lifting and controlled return.