Cable Squatting Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Squatting Curl is a compound exercise performed with a cable machine that primarily targets the biceps while also engaging the forearms as a secondary muscle group. It combines a traditional squat with a biceps curl, requiring coordinated movement of both the lower and upper body. Standing facing the cable machine with feet shoulder-width apart and the cable set at its lowest point, you grasp the handle with an underhand grip and lower into a squat. As you rise from the squat, you simultaneously curl the handle towards your shoulders, keeping your elbows close to your body. This exercise not only strengthens and shapes the biceps but also improves forearm grip, lower body stability, and overall functional coordination.
How to Perform
Position yourself in front of the cable machine with your feet spaced about shoulder-width apart, ensuring the cable is anchored at its lowest point.
Grab the cable handle using an underhand grip so your palms are facing upward, and extend your arms fully downward in front of you.
Slowly bend your knees and lower your hips into a squat, maintaining a straight spine and making sure your knees track over your toes without collapsing inward.
Push through your heels to stand back up while simultaneously bending your elbows to bring the handle toward your shoulders, keeping your elbows tucked close to your sides.
Pause briefly at the top to maximize biceps contraction, then lower the handle back to the starting position in a controlled manner while resetting your squat stance.
Maintain a steady tempo and controlled breathing throughout the movement to protect your joints, engage the core for stability, and ensure the focus stays on the biceps and forearms.
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Tips
Focus on using correct technique throughout the Cable Squatting Curl to get the most from the exercise while protecting your joints from injury.
Proper form ensures that the biceps and forearms are effectively targeted and that the exercise remains safe and efficient.
Avoid rounding your spine when lowering into the squat, as this can place unnecessary pressure on the lower back. Keep your chest up, shoulders back, and engage your core for stability.
Resist the temptation to swing the handle or use momentum to lift the weight. Perform each rep in a controlled, deliberate manner, emphasizing the biceps contraction.
Ensure your knees follow the line of your toes during the squat and do not collapse inward, which helps maintain joint alignment and prevents knee strain.
Maintain a steady pace with mindful breathing, inhaling as you lower into the squat and exhaling while curling the handle upwards.
Small adjustments, like slightly widening your stance or adjusting grip, can modify the exercise to suit different strength levels or comfort needs.
By prioritizing control, alignment, and muscle engagement, you can safely enhance biceps and forearm strength while also benefiting your lower body stability.
How Not to Perform
Do not round or hunch your back during the squat phase, as this can strain your lower back and reduce biceps engagement.
Avoid letting your knees collapse inward or move too far forward past your toes; this can increase stress on the knees and compromise form.
Do not use momentum or swing your arms to lift the handle, because this shifts tension away from the biceps and reduces effectiveness.
Avoid locking out your elbows at the bottom of the curl; this can create joint strain and reduce continuous muscle tension.
Do not rush through the movement; performing reps too quickly decreases control, increases injury risk, and limits muscle activation.
Avoid letting your feet shift or lift off the ground; stability comes from keeping your weight evenly distributed through your heels and mid-foot.
Do not flare your elbows outward; keep them close to your sides to focus the work on the biceps and forearms.
Avoid holding your breath; improper breathing reduces core stability and can make the exercise harder to control.
Do not overextend or hyperflex your wrists; maintain a neutral wrist position to prevent strain and maximize grip control.
Avoid choosing a weight that is too heavy; using excessive resistance can compromise form, increase momentum, and reduce the exercise’s effectiveness on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
