Cable Squatting Curl

Perform a cable squatting curl to engage your brachialis and biceps while simultaneously strengthening your glutes and quads.

IntermediateUpper Arms Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Squatting Curl

Isolation

Cable Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable Standing Inner Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable One Arm Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable Lying Bicep Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Description

A compound exercise that combines a squat with a cable curl, working both the lower body and the arms.

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How to do Cable Squatting Curl

01
Setup
Stand facing a low cable pulley, handle attached. Grab the handle with an underhand grip (supinated), feet shoulder-width apart.
02
Setup
Take a step or two back to create tension on the cable, allowing your arms to fully extend downwards. Maintain a tall chest and a neutral spine.
03
Initiate the movement by simultaneously lowering into a squat, sending your hips back and down, while curling the cable handle upwards towards your chest. Keep your elbows tucked close to your body.
04
Continue the squat until your thighs are parallel to the floor, or as deep as comfortable, while fully contracting your biceps at the top of the curl. Exhale during this phase.
05
Reverse the movement by extending your legs to return to the standing position, simultaneously lowering the cable handle with control until your arms are fully extended again. Inhale as you return to the start.

Tips

Synchronize the movements: Ensure the squat and the curl phases begin and end simultaneously to maximize the compound benefit and maintain fluid motion.
Maintain core engagement: Keep your abdominal muscles braced throughout the entire exercise to protect your lower back and stabilize your torso during both the squat and curl.
Focus on the brachialis: While the biceps assist, consciously try to squeeze the brachialis muscle at the peak of the curl for optimal arm development.
Control the eccentric: Do not let the weight drop quickly on the way down; control the eccentric (lowering) phase of both the squat and the curl to enhance muscle growth and prevent injury.

Common mistakes

Using momentum: Swinging the weight up with your back or shoulders instead of controlled arm and leg movement reduces muscle activation; focus on a smooth, synchronized motion.
Incomplete range of motion: Not squatting deep enough or not fully extending/contracting the arms limits muscle engagement; ensure you achieve full depth in the squat and full extension/contraction in the curl.
Flaring elbows: Allowing your elbows to move away from your body during the curl reduces the tension on the target muscles; keep your elbows tucked in and pointing downwards.

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Questions

What muscles does Cable Squatting Curl work?

Cable Squatting Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.

Is Cable Squatting Curl good for beginners?

Cable Squatting Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Squatting Curl?

You need Cable to perform Cable Squatting Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Squatting Curl?

Synchronize the movements: Ensure the squat and the curl phases begin and end simultaneously to maximize the compound benefit and maintain fluid motion. Maintain core engagement: Keep your abdominal muscles braced throughout the entire exercise to protect your lower back and stabilize your torso during both the squat and curl. Focus on the brachialis: While the biceps assist, consciously try to squeeze the brachialis muscle at the peak of the curl for optimal arm development. Control the eccentric: Do not let the weight drop quickly on the way down; control the eccentric (lowering) phase of both the squat and the curl to enhance muscle growth and prevent injury.

What are common mistakes when doing Cable Squatting Curl?

Using momentum: Swinging the weight up with your back or shoulders instead of controlled arm and leg movement reduces muscle activation; focus on a smooth, synchronized motion. Incomplete range of motion: Not squatting deep enough or not fully extending/contracting the arms limits muscle engagement; ensure you achieve full depth in the squat and full extension/contraction in the curl. Flaring elbows: Allowing your elbows to move away from your body during the curl reduces the tension on the target muscles; keep your elbows tucked in and pointing downwards.