How to do the Cable Squatting Curl
Cable Squatting Curl is an intermediate multi-joint compound pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Squatting Curl demonstration · © GymiaFit
Cable Squatting Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Squatting Curl step by step
- 1Attach a cable handle to the lowest setting on a cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.
- 4Lower your body into a squat position, keeping your back straight and knees behind your toes.
- 5As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
- 6Pause for a moment at the top of the curl, squeezing your biceps.
- 7Slowly lower the cable handle back to the starting position, fully extending your arms.
- 8Repeat for the desired number of repetitions.
Cable Squatting Curl — questions
What muscles does the Cable Squatting Curl work?
The Cable Squatting Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Squatting Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Squatting Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Squatting Curl?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Squatting Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.