Cable Squatting Curl exercise animation (Männlich)

Cable Squatting Curl

Zielmuskel
Brachialis
Synergistenmuskeln
Biceps Brachii, Brachioradialis
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable squatting curl is an isolation arm exercise that primarily targets the brachialis, the muscle beneath the biceps that adds thickness to the upper arm, with the biceps brachii and brachioradialis assisting. Performed from a low squat in front of a low cable pulley, the squatting position braces your torso so you can focus tension on the elbow flexors through a smooth, constant-resistance curl.

Cable Squatting Curl: So führst du sie aus

  1. 1Attach a straight or EZ bar to the low pulley of a cable machine and select a moderate weight.
  2. 2Stand close to the pulley and grip the bar with an underhand (palms-up) grip slightly narrower than shoulder-width.
  3. 3Drop into a squat position, hips back and chest up, keeping your back flat and your upper arms pinned to your sides.
  4. 4Let the cable pull your arms straight down toward the pulley until your elbows are fully extended and you feel a stretch in your biceps and brachialis.
  5. 5Curl the bar upward by bending only at the elbows, keeping your upper arms still and your wrists straight.
  6. 6Squeeze the elbow flexors hard at the top, then lower the bar under control back to the fully extended position.
  7. 7Complete your reps, then stand up and return the weight to the stack with control.

Technik-Tipps

  • Keep your upper arms locked against your torso so the brachialis and biceps do the work instead of your shoulders swinging the bar.
  • Move slowly on the way down — a controlled 2–3 second lowering keeps constant tension on the muscle that the cable provides.
  • Hold your squat depth steady throughout the set so your legs and hips stay braced and only your elbows move.
  • Keep your wrists neutral and stacked over your forearms rather than curling them in, to keep the load on the elbow flexors.

Häufige Fehler

  • Standing up out of the squat to heave the bar, which turns the curl into a whole-body cheat and takes tension off the brachialis.
  • Letting the elbows drift forward or the upper arms swing, which recruits the front delts and shortens the working range.
  • Using too much weight and only doing half reps, which cuts the stretch at the bottom where the brachialis is loaded most.
  • Flexing the wrists to muscle the bar up, which strains the wrist and shifts work off the target muscles.

Häufig gestellte Fragen

What muscles does the cable squatting curl work?

It primarily targets the brachialis, the muscle under the biceps, with the biceps brachii and brachioradialis assisting as synergists. The squatting position braces your torso so the elbow flexors do the work.

Why curl from a squatting position?

Squatting in front of a low pulley lowers your line of pull and braces your torso and legs, making it harder to swing or cheat the weight up. That keeps the cable's constant tension on the brachialis and biceps.

Is the cable squatting curl good for beginners?

Yes. The cable provides smooth, constant resistance and the squat stance limits momentum, so it is a controlled way to learn strict elbow flexion. Start light and prioritize a full range of motion.

How many sets and reps should I do?

For arm size and strength, 3–4 sets of 10–15 reps with a controlled tempo works well. Choose a weight you can curl through a full range without standing up or swinging.

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