Cable Squatting Curl
Description
The cable squatting curl combines a bicep curl with a sustained squat hold. You stand at a low cable, squat to a half or full squat position, and perform bicep curls while maintaining the squat. It builds bicep strength and quad endurance simultaneously.
Muscle Group
Equipment Required
Cable Squatting Curl Instructions
- Set a cable pulley to the lowest position. Attach a straight bar or EZ bar handle.
- Face the cable. Grip the handle with an underhand grip.
- Squat down to a half or parallel squat position. Hold this position throughout.
- Curl the handle up toward your shoulders by bending at the elbows.
- Squeeze your biceps at the top.
- Lower under control. Continue curling while maintaining the squat.
- Complete your curls, then stand up.
- Use moderate weight. Aim for 10 to 12 curls per set.
Cable Squatting Curl Form & Visual
Cable Squatting Curl Benefits
- Combines bicep curls with leg endurance
- Time-efficient — trains arms and legs
- Squat hold builds quad endurance
- Constant cable tension on curls
- Engaging and challenging variation
- Builds mental toughness
Cable Squatting Curl Muscles Worked
- Biceps brachii
- Brachialis
- Quadriceps (isometric squat hold)
- Gluteus maximus
- Core (stabilizer)
Cable Squatting Curl Variations & Alternatives
- Cable Curl (standing)
- Dumbbell Curl Squat
- Cable Seated Curl
- Cable Wall Sit Curl
- Band Squat Curl
