Upper Arms Exercise · Cable

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Cable Squatting Curl

Category

Upper Arms

Equipment

Cable

Target

Biceps

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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.

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 Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Squatting Curl work?

The Cable Squatting Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Cable Squatting Curl?

The Cable Squatting Curl is done with a cable.

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.