Arms · Cable
Cable Squatting Curl
How to do the cable squatting curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Stand facing a low cable pulley with a bar or handles, then sit back into a quarter or half squat and hold that braced position. Curl the weight toward your chest by bending at the elbows while staying low, then lower under control without standing up.
- 1Feel your biceps work with constant cable tension while held in the squat
- 2Keep your torso upright and elbows pinned at your sides
- 3Stay low and stable so only the elbows move
Common mistakes
- Don't stand up or rock to help lift the weight
- Avoid letting your elbows drift forward
- Don't round your back as you hold the squat
Muscles worked
The cable squatting curl mainly works the biceps, with the forearms and quads assisting.
- BicepsPrimary
- ForearmsSupport
- QuadsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Front DeltsMinor
Kovo programs the cable squatting curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.