Instagram @Qnhikohle

Late night thoughts.... whatโ€™s your favorite? ๐ŸŸI donโ€™t have a type ๐Ÿ˜†๐Ÿ˜‰.
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#frenchfries #fries #friesbeforeguys #cheatmeal #potatohead #potato Miami was great! I hope you had an amazing time @missicecole love you!โค๏ธโค๏ธโค๏ธโค๏ธ #IshasBEACHlorette #beachplease #restingbeachface #baecation My interview with @jamiepinder14 is on @npcnewsonlineofficialpage website ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜ still on the moon!! .
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#npcuniverse #npcfigure #ifbbfigurepro #flexfriday On my way.... #IshasBEACHlorette .
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#beachplease #iminmiamibitch #smellyalater #beach #baecation We go together like peanut butter and jelly.... like french fries and ketchup.... like popcorn and peanut m&ms... ๐Ÿคค Iโ€™m hungry lol love you @valeria_cottone ๐Ÿ˜˜.
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#goodcombo #fitnessmodel #photoshoot #bikini #wcw Youโ€™re welcome.
#happyhumpday .
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#mealprep #wcw #eggs #fitnesstips Malcolm Gladwell stated in his book Outliers that "ten thousand hours is the magic number of greatness." While itโ€™s debated that 10,000 hours or 9 years is the  exact magic number what I do believe is true is deliberate/consistent practice. Apply this to whatever you choose... I know I amโ€”- especially with my posing. Here are some highlights from April through June. If you need posing help (bikini & figure)  feel free to reach out to me ๐Ÿ˜˜.
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#tranformationtuesday #posingpractice #posing #10000hours #quarterturn Val and i had a great day shooting with @ja_quayan canโ€™t wait to see the 1200+ pix! ๐Ÿ˜ณ Thx @jarelarin_mua for beating our faces! Thx @loft9 for the space!
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#photoshoot #photographer #photography #fitnessmodel Dream bigger babe ๐Ÿ˜˜.
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#mondaymotivation #mondaymotivation #dreambig #dream

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Fit Girl Nikki, LLC | Reverse Grip / Supinated Grip Cable Triceps Pushdown
2014
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Reverse Grip / Supinated Grip Cable Triceps Pushdown

  1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides.ย Tip:ย Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
  3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
  4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  5. Repeat for the recommended amount of repetitions.

Variation:ย This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

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