Squatting Cable Curl: Video Tutorial & Exercise Guide
| Workout | Squatting Cable Curl |
| Primary Muscle Group | Biceps |
| Equipment Required | Cable |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Squatting Cable Curl: Video Tutorial & Exercise Guide
Squatting Cable Curl: Step-by-Step Guide
- Step 1: Attach a straight or EZ bar handle to the low pulley on a cable machine. Stand facing the machine and grasp the bar with an underhand grip (palms facing up).
- Step 2: Step back slightly from the machine, then squat down into a deep squat position with your feet shoulder-width apart. Keep your chest lifted and your core engaged throughout the movement.
- Step 3: With your arms fully extended, begin curling the bar towards your shoulders, keeping your elbows close to your knees. Focus on contracting your biceps as you lift the bar.
- Step 4: Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position while maintaining control.
- Step 5: Maintain the squat position throughout the entire set and repeat for the desired number of reps, ensuring good form and balance.
Squatting Cable Curl: Overview
The Squatting Cable Curl is a unique variation of the traditional cable curl that combines a deep squat with a bicep curl, making it a compound exercise. While primarily targeting the biceps, this movement also engages the legs, core, and stabilizer muscles, offering a full-body workout.
This exercise is great for improving strength and endurance in the arms while challenging your balance and flexibility in the lower body. It’s an effective way to integrate both upper and lower body muscles, making it a versatile addition to any workout routine.
Squatting Cable Curl: Benefits
The Squatting Cable Curl targets the biceps while simultaneously engaging the core, quads, glutes, and hamstrings. The squatting position forces you to stabilize your lower body, improving balance and core strength while isolating your biceps during the curl.
This compound movement increases overall body coordination and provides a more functional workout, which translates well to real-life activities that require strength and stability.
Additionally, the cable machine provides constant tension on the biceps, maximizing muscle engagement throughout the movement and helping build muscle size and definition.
Squatting Cable Curl: Pro Tips & Advanced Techniques
Keep your chest lifted and your core engaged to maintain balance in the squat position. Focus on slow, controlled movements during both the lifting and lowering phases to maximize muscle engagement. For an extra challenge, try holding the squat position longer or adding a pause at the top of the curl. Ready to combine strength and stability? Let’s curl!
Squatting Cable Curl: Progression Plan
Beginner
Intermediate
Advanced
Squatting Cable Curl: Frequently Asked Questions (FAQs)
What muscles do Squatting Cable Curls target?
+This exercise primarily targets the biceps but also engages the quads, glutes, hamstrings, and core due to the squatting position. The cable machine provides continuous tension on the biceps throughout the movement.
Is the Squatting Cable Curl suitable for beginners?
+Yes, beginners can perform this exercise with lighter weights to focus on maintaining balance and proper form. It’s a great way to challenge the entire body while building bicep strength.
How can I make the Squatting Cable Curl more challenging?
+To increase the difficulty, use heavier weights, slow down the eccentric phase of the curl, or add a pause at the top of the movement. You can also increase the time spent holding the squat position for added lower body endurance.
How often should I include Squatting Cable Curls in my routine?
+Include Squatting Cable Curls 2-3 times a week as part of your arm or full-body workout. This exercise pairs well with other bicep movements like hammer curls or standing curls for a complete upper body workout.
What common mistakes should I avoid?
+Avoid letting your chest drop or using momentum to lift the weight. Focus on maintaining good posture in the squat and using your biceps to curl the bar, not your back or shoulders.
