Squatting Cable Curl
In SetGrip: Cable Curl (Squatting)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Holding the bottom of a squat while curling from a low pulley turns a biceps movement into an isometric test for your quads and trunk. The curl itself has to stay light, so this belongs in circuits and conditioning blocks; the standing cable curl is the better pure biceps choice.
How to do the Squatting Cable 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Squatting Cable Curl work?
The Squatting Cable Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Squatting Cable Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Squatting Cable Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Squatting Cable Curl?
If you cannot do the Squatting Cable Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Drag Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Squatting Cable Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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