Cable Squatting Curl
Squat & curl at once! Cable Squatting Curl targets your legs & biceps for a full-body burn. Maximize your workout with this compound exercise.
The Cable Squatting Curl is a compound exercise that mainly works the biceps and quads, with help from the glutes & hips and hamstrings. You'll need: straight bar attachment or cable machine.
Required Equipment
Cable Squatting Curl Muscles Worked
Primary
Biceps (biceps brachii); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings
Cable Squatting Curl Variations and Alternatives
How to do the Cable Squatting Curl
Set the pulley on a cable machine to the lowest position and attach a straight bar.
Stand facing the cable machine with feet shoulder-width apart.
Squat down by pushing your hips back and bending your knees while keeping your chest up and back straight.
Grab the bar with both hands using an underhand grip, your arms extended and palms facing up.
In the squat position, keep your elbows close to your body as you curl the bar toward your shoulders, contracting your biceps.
Lower the bar back to the starting position with a controlled movement, keeping tension on your biceps.
Return to a standing position by driving through your heels and extending your knees and hips.
This completes one repetition.
Perform the desired number of reps and sets.
Make sure to perform the exercise with proper form to avoid injury and ensure effective training of the targeted muscle groups. It's also important to select an appropriate weight that allows you to maintain good technique throughout the exercise.
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Cable Squatting Curl FAQs
What muscles does the Cable Squatting Curl work?
The Cable Squatting Curl mainly works the biceps and quads, with help from the glutes & hips and hamstrings. The main muscles are the biceps brachii and quadriceps femoris.
What equipment do you need for the Cable Squatting Curl?
Straight bar attachment or cable machine.
Is the Cable Squatting Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Squatting Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Squatting Curl variations and alternatives?
Similar exercises include the Cable Squat, Cable Curl, Cable V-Bar W Curl and Cable Drag Curl.
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