How to do the Cable Squat Bicep Curls
Primary: Biceps · also works Quads, Glutes, Forearms, Shoulders.
The Cable Squat Bicep Curl is a compound exercise combining the benefits of squats with bicep curls. This exercise primarily targets the biceps while engaging the lower body muscles including the quadriceps, glutes, and hamstrings. The use of cable machine ensures continuous tension throughout the movement, enhancing muscle engagement and promoting balanced muscle development.
Step by step
- 1
Attach a straight bar to the low pulley of a cable machine.
- 2
Stand with your feet shoulder-width apart, holding the bar with an underhand grip (palms facing up).
- 3
Lower into a squat position, keeping your back straight and knees behind your toes.
- 4
As you return to a standing position, curl the bar towards your chest, engaging your biceps.
- 5
Lower the bar back to the starting position and repeat the movement.
Coaching cues
- Keep your back straight and core engaged throughout the exercise to avoid strain.
- Ensure you perform a full range of motion for both the squat and bicep curl.
- Control the weight during both the upward and downward phases to maximize muscle engagement.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Cable Squat Bicep Curls alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Squat Bicep Curls work?
Primary: Biceps. Secondary: Biceps, Quads, Glutes, Forearms, Shoulders
How many sets and reps of Cable Squat Bicep Curls should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Squat Bicep Curls?
Same movement pattern, different equipment: Cable Curl, Cable Handles Bicep Curl, Cable Rope Curls, V-Bar Bicep Curls, Cable Reverse Grip Bar Curl, Crucifix Curl (Single Arm).
Is the Cable Squat Bicep Curls good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.