Cable Squatting Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable squatting curl

1. Attach a cable handle to the lowest setting on a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.
4. Lower your body into a squat position, keeping your back straight and knees behind your toes.
5. As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
6. Pause for a moment at the top of the curl, squeezing your biceps.
7. Slowly lower the cable handle back to the starting position, fully extending your arms.
8. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.