Cable Squatting Curl

Setup

1. 01Attach a straight or EZ bar to the low pulley.
2. 02Grip the bar underhand and step back until the cable is taut.
3. 03Sink into a deep squat with heels down and chest up.
4. 04Rest the backs of the upper arms lightly against the inner thighs or hold them just inside the knees.

Execution

1. 01Curl the bar toward the chin while holding the squat depth steady.
2. 02Keep the elbows fixed low and in front of the body.
3. 03Squeeze the biceps at the top.
4. 04Lower to full elbow extension without rising out of the squat.

Checkpoints

• -Squat depth stays constant for the whole set.
• -Heels stay planted and the chest stays tall.
• -Elbows stay still; only the forearms swing.
• -Cable tension is continuous from bottom to top.

Common mistakes

• -Standing up a little on each rep to help the curl.
• -Rounding the back as the legs fatigue.
• -Letting the elbows drift up and back.
• -Choosing a load the legs cannot hold position for.