Upper Arms Exercise · Cable
Cable Squatting Curl
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.
Go to the movement steps- Category
- Upper Arms
- Equipment
- Cable
- Target
- Biceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Squatting Curl
- Attach a cable handle to the lowest setting on a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Hold the cable handle with an underhand grip, palms facing up, arms fully extended.
- Lower your body into a squat position, keeping your back straight and your knees behind your toes.
- As you squat down, curl the cable handle toward your shoulders, keeping your elbows close to your sides.
- Pause briefly at the top of the curl, squeezing your biceps.
- Slowly lower the cable handle back to the starting position, fully extending your arms.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.
Common Mistakes to Avoid
- Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
- Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
- Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.
How to Breathe During This Exercise
Breathe in a steady, controlled rhythm throughout the effort.
Add the Cable Squatting Curl to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Squatting Curl mainly targets your Biceps, with your Forearms helping support the movement.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Biceps Exercises
Barbell Alternate Biceps Curl
Barbell Biceps Curl (with Arm Blaster)
Barbell Curl
Barbell Drag Curl
Barbell Lying Preacher Curl
Barbell Preacher Curl
Equipment Alternatives
Don't have cable? These target the same biceps with different equipment.
FAQ
- What muscles does the Cable Squatting Curl work?
- The Cable Squatting Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Squatting Curl?
- You do the Cable Squatting Curl with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Squatting Curl?
- One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Squatting Curl?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Cable Squatting Curl?
- The Dumbbell Bicep Curl Lunge With Bowling Motion trains your biceps with dumbbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.