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Cable Squatting Curl

Cable Squatting Curl

The Cable Squatting Curl is a compound exercise that targets multiple muscle groups simultaneously. By combining a squat and a bicep curl, this exercise engages the lower body, core, and upper body muscles all at once. It is an effective way to maximize your workout efficiency and build total body strength. Starting with your feet shoulder-width apart, position yourself in front of a cable machine with the cable handle attachments at your sides. Grasp one handle in each hand, keeping your arms fully extended. Brace your core and maintain a neutral spine throughout the movement. To perform the Cable Squatting Curl, simultaneously lower into a squatting position while bending your elbows to curl the cable handles toward your shoulders. Focus on keeping your back straight and your knees aligned with your toes as you descend into the squat. Engage your glutes and quads to powerfully push yourself back up to the starting position while simultaneously extending your arms back down. This exercise effectively targets the muscles involved in both the squat and bicep curl movements. It engages the quadriceps, hamstrings, glutes, calves, and core muscles during the squat portion. The bicep curl aspect activates and strengthens the biceps, triceps, and forearm muscles. By incorporating the Cable Squatting Curl into your workout routine, you can achieve greater overall strength, muscle tone, and power in both your upper and lower body.


  • Stand facing the cable machine with your feet shoulder-width apart.
  • Grasp the cable handles in an underhand grip with your palms facing up.
  • Engage your core and keep your back straight.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Keep your weight in your heels and maintain a neutral spine.
  • As you lower into the squat, simultaneously curl your hands towards your shoulders.
  • Pause briefly at the bottom of the squat, then push through your heels and extend your legs as you return to the starting position.
  • Keep your arms extended and your palms facing up throughout the entire exercise.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to effectively target the muscles in your lower body and arms.
  • Engage your core muscles by contracting your abdominal muscles and drawing your navel towards your spine.
  • Use a challenging weight that allows you to complete the desired number of repetitions with proper form.
  • Control the movement by lowering the weight slowly and with control during the squatting phase.
  • Exhale as you curl the cable towards your chest and inhale as you lower it back down.
  • Ensure your knees stay aligned with your toes during the squatting phase to avoid straining your knees.
  • Keep your back straight and chest lifted during the exercise to maintain proper posture.
  • Don't rely on momentum to lift the weight; instead, focus on using your muscles to perform the movement.
  • Take breaks and rest between sets to allow your muscles to recover and prepare for the next set.
  • Consider incorporating other leg and arm exercises into your workout routine to further strengthen and tone those muscle groups.

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