Smart Workout Diary

Cable Squat to Curl

The cable squat to curl combines a squat with a standing cable biceps curl in one controlled repetition. It primarily trains the quadriceps while also challenging the glutes, biceps, and core, supporting lower-body strength and full-body coordination.

Demonstration

Cable Squat to Curl — demonstration 1
Cable Squat to Curl — demonstration 2

Instructions

  1. Set a low cable pulley and attach a suitable handle. Select a light load, face the machine, and hold the handle with an underhand grip, arms extended toward the pulley.
  2. Step back until the cable has light tension. Stand with feet about shoulder-width apart, brace your abdomen, keep your chest lifted, and maintain a neutral spine.
  3. Lower into a squat by bending at the hips and knees. Keep the heels down and let the knees track in line with the toes while the arms stay long.
  4. Drive through the mid-foot to stand. As you rise, curl the handle toward the shoulders by bending the elbows; keep the upper arms close to the ribs.
  5. Briefly control the top position, then extend the elbows and lower into the next squat under control. Avoid jerking the cable or allowing the weight stack to slam.
Muscle Group
Quads
Other Muscle Groups
Glutes, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a light load first. The squat and curl should stay smooth; reduce resistance if the cable pulls your torso forward.
  2. Keep the curl timed with the ascent. Do not curl early at the bottom or use hip momentum to lift the handle.
  3. Keep the knees tracking over the toes and maintain pressure through the whole foot rather than shifting onto the toes.
  4. Exhale as you stand and curl, then inhale as you extend the arms and descend with control.
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