Upper Arms Exercise · Cable

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Cable Squatting Curl

Category

Upper Arms

Equipment

Cable

Target

Biceps

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

The squatting curl pairs a bicep curl with a squat, using the leg drive to help initiate the pull before the arms finish the curl at the top. It's more of a conditioning or functional movement than a strict bicep isolation exercise, since the legs do meaningful work alongside the arms. This one's better suited to circuit training or warm-ups than to a dedicated arm day.

How to Do the Cable Squatting Curl

1. Attach a cable handle to the lowest setting on a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Hold the cable handle with an underhand grip, palms facing up, arms fully extended.
4. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
5. As you squat down, curl the cable handle toward your shoulders, keeping your elbows close to your sides.
6. Pause briefly at the top of the curl, squeezing your biceps.
7. Slowly lower the cable handle back to the starting position, fully extending your arms.
8. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Biomechanical & Joint Load Cues

Operates primarily in the sagittal plane involving knee flexion/extension and hip extension. Peak mechanical tension occurs in the deep lengthened position at the bottom transition. Maintain midfoot balance and an upright torso angle.

Common Mechanical Mistakes & Form Errors to Avoid

• Knee Valgus (Inward Collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.
• Excessive Forward Pitch: Allowing the chest to drop and hips to shoot up turns the squat into a good-morning, transferring load off the quadriceps onto the lumbar erectors.
• Heel Lift & Weight Shift: Shifting balance forward onto the balls of the feet compromises stability and increases patellar tendon strain. Keep weight distributed over midfoot.

Proper Breathing Patterns & Core Engagement

Perform a deep abdominal brace (Valsalva maneuver) into the diaphragm before initiating descent. Hold intra-abdominal pressure through the bottom transition, exhaling past the sticking point on ascent.

Injury Modification & Joint Safety

Lifters experiencing acute patellofemoral knee discomfort should moderate depth to parallel or utilize box squats to reduce peak anterior patellar shear. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.

Muscles Worked

The Cable Squatting Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Cable Squatting Curl work?

The Cable Squatting Curl primarily targets the biceps as the primary agonist. The forearms acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Cable Squatting Curl?

The Cable Squatting Curl is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Cable Squatting Curl?

The most frequent error is knee valgus (inward collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Cable Squatting Curl?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the Cable Squatting Curl?

If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.