T-bar rows are an old-school favorite. Let the shoulder blades move freely for full activation of the rhomboids and traps.

Trainers explain what eccentric exercise is, its health benefits, and examples of eccentric exercises you can do at home.

Understanding eccentric movements Eccentric exercise focuses on the “negative” or lengthening phase of any movement—the portion where the muscle extends rather than contracts.

Note that you will feel the intensity of the exercise to a much greater extent and so do not be surprised if you are unable to do 10 reps when implementing eccentric training.

Success on NBA courts isn't just about speed. The Lakers star's performance team shares how he trains this key athletic trait.

It may look a bit eccentric if we insert lunges while walking on the street, but the more people do it and benefit from it, the less eccentric it will become.

How to do it: Spend 10 to 15 minutes doing a low-intensity movement of your choice after your workout. That might be speed-walking, slow-jogging or biking at a lower cadence, Cockrell says.