Enhancing Your Cable Face Pull Technique with Dr. Mike Israetel

Jesse James West, a prominent figure in bodybuilding and social media, has made a name for himself with his impressive physique. However, one area he previously dismissed was the cable face pull, labeling it as ineffective. Noticing this misconception, Dr. Mike Israetel, who is both an accomplished bodybuilder and holds a PhD in sports science, stepped in to provide guidance on mastering the exercise.

Common Misconceptions Surrounding the Cable Face Pull

While engaging in a workout session, West expressed his views on the cable face pull, describing it as “trash.” His reasoning was a blend of personal experience and some anecdotal evidence, which led him to believe the exercise lacked value due to insufficient stretch. Dr. Israetel, however, pointed out that though the exercise may not focus primarily on stretching, it excels in delivering a strong muscle contraction, a critical element for hypertrophy.

Improving Your Face Pull Technique

To demonstrate how to effectively perform cable face pulls, Dr. Israetel suggested modifications to West’s initial method. West had been standing at a slight angle, pulling the cable towards his forehead while feeling minimal engagement. However, Dr. Israetel emphasized a different approach that involved several key adjustments:

• Position the cable at hip height rather than at chest level.
• Stand further back from the machine to create greater tension from the start.
• Drive your elbows up and back to a position beyond your ears, pausing at the peak of the movement.

As West implemented these changes—referred to by Dr. Israetel as “hacks”—he immediately felt increased tension in his side deltoids, noting, “I did not know you could do this back delt crunch.” This illustrates how adjusting positioning can significantly enhance both the stretch and contraction during the exercise, aiming to build well-defined shoulders while also working the upper back.

Key Focus Areas for Effective Execution

To maximize the benefits of the cable face pull, it is critical to concentrate on the muscle movements involved. Adopting a slow and controlled pace increases time under tension, which can translate into better outcomes for muscle growth and strength. The adjustments proposed by Dr. Israetel highlight the importance of understanding both the stretch and contraction phases, challenging the initial dismissal made by West.

Conclusion

This collaborative session between Jesse James West and Dr. Mike Israetel serves as a valuable resource for fitness enthusiasts looking to refine their exercise techniques. Their exchange emphasizes the importance of scientifically informed approaches to training and encourages an open mind towards revisiting familiar exercises.

For a deeper dive into this conversation, you can watch the full discussion on Jesse James West’s YouTube channel, featuring Dr. Israetel’s top three exercises for various muscle groups: