Cable Squatting Curl
StrengthPull
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Description
A biceps curl on a low pulley done from a deep squat. Your elbows rest against the inside of your knees, so your upper arms can't swing and the biceps work against constant cable tension. Holding the deep squat also takes good hip and ankle mobility.
How to Perform
- Attach a straight or EZ-curl bar to a low pulley on a cable machine.
- Squat down facing the machine until your hips are below your knees, keeping your heels on the floor and your back straight.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Rest your elbows against the inside of your knees and keep them there throughout the exercise.
- Start with your arms fully extended and the cable taut.
- Curl the bar towards your shoulders by flexing your elbows, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Tips
- Maintain a neutral spine and avoid arching your back during the exercise.
- Focus on keeping your elbows fixed in place to maximize bicep engagement.
- Control the movement both on the way up and down to enhance muscle tension.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
Common Mistakes
- Leaning too far forward, shifting weight onto toes instead of heels.
- Allowing knees to cave inward during the squat phase.
- Using momentum to lift the weight instead of controlled muscle contraction.
- Not fully extending arms at the bottom of the curl, limiting range of motion.
- Rounding the back instead of maintaining a neutral spine.
- Standing too close or too far from the cable machine, affecting tension and form.
- Failing to engage the core, leading to poor stability and balance.
- Curling the wrists instead of keeping them neutral, reducing bicep engagement.
- Rising onto toes during the curl, losing balance and control.
- Ignoring the eccentric phase by letting the weight drop too quickly.
Recommended Exercises
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