Cable Squatting Curl

Muscles worked

Setup

1. Attach a straight bar or EZ-curl bar to the low pulley of a cable machine.
2. Stand facing the machine with feet wider than shoulder-width apart and toes pointed slightly out.
3. Lower yourself into a deep squat and grasp the bar with an underhand (supinated) grip, shoulder-width apart.
4. Position the backs of your upper arms firmly against the inside of your thighs to act as a stable brace.

How to do it

1. Exhale as you curl the bar toward your forehead, keeping your elbows pinned against your inner thighs to isolate the biceps.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the bar back to the starting position, maintaining a controlled 3-second eccentric phase.
4. Stop just before your arms are fully locked out to keep constant tension on the muscle.

Form checklist

• Keep your back flat and your chest up to avoid rounding your spine during the squat.
• Ensure your elbows do not lift off your thighs as you curl the weight.
• Maintain a neutral wrist position; avoid 'flipping' the wrists at the top of the movement.
• Keep your heels flat on the floor for a stable, balanced base.

Pro tips

• Focus on pulling the bar toward your hairline rather than your chin to maximize the shortening of the bicep.
• Try to 'turn your pinkies in' toward your face at the top of the rep to increase supinator involvement and bicep peak height.
• Use a slightly wider stance if you feel cramped, ensuring your knees stay tracked over your toes.

Make it harder

• Add a 2-second pause at the midpoint of the lowering phase to increase time under tension.
• Perform '1.5 reps' by curling all the way up, lowering halfway, curling back to the top, and then lowering fully.

Frequently asked

What muscles does the cable squatting curl work?

The cable squatting curl primarily targets the glutes and quadriceps, and also works the abs, adductors, hamstrings, and obliques as secondary muscles.

What equipment do you need for the cable squatting curl?

The cable squatting curl uses cable.

Is the cable squatting curl good for beginners?

The cable squatting curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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