This exercise involves standing on a resistance band or cable machine and performing a squat while simultaneously curling the handles towards your shoulders. It targets the lower body and biceps muscles.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the quadriceps, hamstrings, glutes, biceps, and forearms
- Improves overall lower body and arm strength
- Increases stability and balance
- Can be modified to accommodate different fitness levels and goals
- Provides a low-impact option for those with joint pain or injuries
How to perform
- Attach a cable machine to a low pulley and select a weight that is appropriate for your fitness level.
- Stand facing the machine with your feet shoulder-width apart and your toes pointing forward.
- Hold the cable handle with an underhand grip, palms facing up, and your arms extended down in front of your thighs.
- Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you lower your body, curl the cable handle towards your shoulders by bending your elbows and keeping your upper arms stationary.
- Pause for a moment at the bottom of the squat and squeeze your biceps.
- Slowly straighten your arms and stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Biceps
Primary