By forcing you to hold an exercise movement at its bottom (or hardest) point, Eccentric Quasi-Isometrics (EQIs) stretch your muscles while adding strength where you need it most, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S.

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You can apply EQIs to tons of exercises. But in the video below, Gaddour demonstrates EQIs using dumbbell pullover extensions. It will stretch your lats and triceps, bulletproof your shoulders, and improve muscle activation at that specific range of motion, he says. The upshot: You’ll get better at any exercise where you need to bring your arm over your head, like pullups.

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Try it as a warmup before an upper-body workout or save it for the finish to “reset” your muscles to their natural resting length.

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Set a timer for 2 minutes. Hold the EQI pullover extension as long as you can. Try to make it until the timer goes off.