Cable Squatting Curl

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Biceps

Cable

Cable Squatting Curl is demanding enough to sit early in a session, using unbroken cable tension to deliver muscle you built on purpose.

How to do 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, and arms fully extended.
Lower your body into a squat position, keeping your back straight and knees behind your toes.
As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
Pause for a moment at the top of the curl, squeezing your biceps.
Slowly lower the cable handle back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Squatting Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Squatting Curl Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Cable Squatting Curl

Easier progression

Barbell Drag Curl

Swap Cable Squatting Curl For

Dumbbell Incline Curl

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Cable Squatting Curl — Frequently Asked Questions

How do you 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, and arms fully extended. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Squatting Curl work?

The Cable Squatting Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Squatting Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Squatting Curl good for beginners?

Not usually. The Cable Squatting Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Squatting Curl?

Try the Dumbbell Incline Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.