A cable arm exercise that combines a squat position with a biceps curl. The lower-body position adds postural demand while the cable provides resistance for elbow flexion.
Attach a straight or EZ-curl bar to a low pulley on a cable machine.
Kneel down facing the machine, keeping your back straight and core engaged.
Grasp the bar with an underhand grip, hands shoulder-width apart.
Position your elbows close to your sides, ensuring they remain stationary throughout the exercise.
Start with your arms fully extended and the cable taut.
Curl the bar towards your shoulders by flexing your elbows, keeping your upper arms stationary.
Squeeze your biceps at the top of the movement.
Slowly lower the bar back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
Maintain a neutral spine and avoid arching your back during the exercise.
Focus on keeping your elbows fixed in place to maximize bicep engagement.
Control the movement both on the way up and down to enhance muscle tension.
Exhale as you curl the weight up and inhale as you lower it back down.
Use a weight that allows you to perform the exercise with proper form for all repetitions.
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