Squatting Cable Curl

The Squatting Cable Curl is an innovative exercise that combines the benefits of a traditional bicep curl with the stability and lower body engagement of a squat. This exercise is particularly effective for those looking to add variety to their arm training while also engaging their core and lower body muscles.

The Squatting Cable Curl is a hybrid exercise that combines a squat and a bicep curl, performed using a cable machine. By incorporating a squat, this exercise not only targets the biceps but also engages the lower body and core, making it a functional, full-body movement. The use of the cable machine provides constant tension on the biceps throughout the curl, enhancing muscle activation and growth. This exercise is ideal for those looking to maximize efficiency in their workouts by working multiple muscle groups simultaneously.

Targeted Muscle Groups

Primary Muscles:

The primary muscle targeted during the Squatting Cable Curl is the biceps brachii. This muscle, located on the front of the upper arm, is responsible for flexing the elbow and plays a critical role in arm strength and aesthetics.

Secondary Muscles:

In addition to the biceps, the Squatting Cable Curl engages the quadriceps, hamstrings, and glutes due to the squatting motion. The core muscles, including the abdominals and lower back, are also activated to maintain stability throughout the movement. The brachialis and brachioradialis, both located in the arm, assist in the curling motion.

Equipment Needed

To perform the Squatting Cable Curl, you will need:

Cable Machine: A cable machine with a low pulley attachment.
Straight Bar or EZ Bar Attachment: A bar attachment that can be connected to the low pulley for performing the curl.

How to Do the Squatting Cable Curl Step-by-Step Guide:

1. Setup:

Attach a straight bar or EZ bar to the low pulley on the cable machine. Select an appropriate weight, considering that you’ll be performing both a squat and a curl. Stand facing the machine, about a foot away from the pulley.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

2. Starting Position:

- Grasp the bar with an underhand (supinated) grip, keeping your hands shoulder-width apart. Position your feet about shoulder-width apart, with your toes slightly pointed out. Stand up straight with the bar in front of your thighs, and engage your core.

3. Squat Phase:

- Begin by lowering your body into a squat. Push your hips back, bend your knees, and keep your chest up. Your arms should hang straight down, holding the bar, as you lower into the squat position.

4. Curl Phase:

- Once you are in the bottom of the squat, perform a bicep curl by bending your elbows and bringing the bar up towards your shoulders. Keep your elbows close to your body and focus on squeezing your biceps at the top of the movement.

5. Return Phase:

- Lower the bar back down in a controlled manner until your arms are fully extended. Then, drive through your heels to return to a standing position, keeping your core engaged and chest lifted.

6. Repetition:

- Repeat the movement for the desired number of repetitions, maintaining proper form throughout each squat and curl.

Recommended Reps and Sets

For a well-rounded workout, aim for:

Reps: 8-12 per set
Sets: 3-4 sets
Rest: 60-90 seconds between sets

These guidelines can be adjusted based on your fitness goals. For muscle hypertrophy, focus on higher reps with moderate weight, while for strength training, you might use heavier weights with fewer reps.

Pro Tips for Success

Maintain Proper Squat Form: Ensure that your knees track over your toes and avoid letting them cave inward during the squat. Keep your chest up and back straight to protect your spine.
Focus on Tension: The cable provides continuous tension on the biceps, so focus on maintaining this tension throughout the entire range of motion, both in the squat and the curl.
Engage Your Core: Keep your core tight throughout the exercise to maintain balance and protect your lower back.

Common Mistakes to Avoid

Using Too Much Weight: Selecting a weight that is too heavy can lead to poor form, particularly in the squat. Start with a manageable weight and focus on mastering the movement before increasing the load.
Rushing the Movement: Avoid performing the exercise too quickly. Slow and controlled movements ensure better muscle activation and reduce the risk of injury.
Neglecting the Squat: Some individuals might focus too much on the curl and neglect proper squat form. Remember that this is a compound movement, and both parts of the exercise are equally important.

The Squatting Cable Curl is a dynamic exercise that offers a unique combination of bicep isolation and lower body engagement. By incorporating both a squat and a curl, this exercise not only targets the biceps but also works the quads, hamstrings, glutes, and core, making it an efficient addition to any workout routine. The use of a cable machine ensures continuous tension on the biceps, leading to enhanced muscle growth and definition. Incorporating the Squatting Cable Curl into your training regimen can help you build stronger, more defined arms while also improving your overall functional strength and stability. By focusing on proper form, controlled movements, and maintaining tension throughout the exercise, you can maximize the benefits of this innovative and effective exercise.