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Last updated March 5, 2026
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Biceps
Cable Squatting Curl
Squat or kneel in front of a cable machine and curl the handle toward your face for a peak biceps contraction.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicepsbicep (short head)bicep (long head)
Secondary
forearm flexorsfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the cable pulley to the lowest position.
- Attach a straight bar, EZ bar, or rope handle.
- Squat down or kneel facing the cable machine, close to the stack.
- Grip the attachment with an underhand grip.
- Step 2Execution
- Curl the weight toward your chin or upper chest by flexing your elbows.
- Keep your upper arms pinned to your sides or against your inner thighs for stability.
- Squeeze your biceps hard at the top of the movement.
- Lower slowly under control back to the start.
- Step 3Tips
- The squatting position eliminates body sway and cheating.
- The cable provides constant tension throughout the range of motion.
- Focus on the peak contraction — pause and squeeze at the top.
- Keep your wrists neutral and avoid flexing them during the curl.
- This is an excellent finishing exercise for a biceps workout.