Dr. Mike Analyzes Jesse James West’s Cable Face Pull Technique
How to Fix Your Cable Face Pulls
Popular bodybuilder and social media star Jesse James West has an impressive physique, but when it comes to certain exercises like the cable face pull, West had waived his opportunity to get his reps in. Fortunately, Dr Mike Israetel hooked him up with a superior cable technique.
The Cable Face Pull Debate
Dr. Mike Israetel, a competitive bodybuilder, BJJ black belt, and PhD in sports science, joined forces with Jesse James West to correct his opinion on the popular exercise. West had explained that his opinion of cable face pulls is that they are “trash.” However, Dr. Mike concurred, “Yeah, it’s not a great stretch exercise. But it’s an awesome contraction exercise.”
The Problem with the Traditional Technique
West demonstrated his own cable face pull technique by standing in front of the machine and leaning back at a slight angle before pulling the cable towards his forehead, letting the cable travel back, and then repeating. However, Dr. Mike pointed out that this technique lacked a significant stretch, which is essential for hypertrophy.
The Fix: A Superior Cable Face Pull Technique
Dr. Mike demonstrated how to execute the exercise more effectively by dropping the cable position to around hip height rather than being more towards chest level. He then advised backing up further from the station “to generate some tension.” This tweak has the effect of adding a greater stretch from the outset.
The Technique
Dr. Mike coached West to take his elbows and drive them up and back to beyond his ears, pausing at the top of the lift. As West crunched at the top of the lift, he felt the added tension on his side delts straight away. By switching up your position with these simple hacks, you can get a greater stretch and contraction from your cable face pull, building boulder shoulders and blasting the back at the same time.
Conclusion
The cable face pull is not just a stretch exercise, but also a contraction exercise that can be effective for building muscle. By tweaking the traditional technique, you can add a greater stretch and contraction to the exercise, making it a more effective way to target your shoulder and back muscles.
Frequently Asked Questions
Q: What is the traditional technique for performing a cable face pull?
A: Leaning back at a slight angle and pulling the cable towards the forehead, letting the cable travel back, and then repeating.
Q: Why is the traditional technique not effective?
A: The traditional technique lacks a significant stretch, which is essential for hypertrophy.
Q: How can I fix my cable face pull technique?
A: Drop the cable position to around hip height, back up further from the station, and take your elbows and drive them up and back to beyond your ears, pausing at the top of the lift.
Q: What are the benefits of using this superior cable face pull technique?
A: You can get a greater stretch and contraction, building boulder shoulders and blasting the back at the same time.