Instagram @Qnhikohle

Officially in contest prep for 2019 as an IFBB Pro πŸ˜… whew chile πŸ˜‚πŸ˜‚ this flashback flex Friday is dedicated to the Garden State Championships; I received 1st in Masters and Open, June 2018. Let’s play a game, who do we hear screaming lol @bnicehu89 @candacecort @bethdianasmith πŸ“’  swipe for this year’s Garden State contest info! .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #flexfriday #flashbackfriday #npcfigure #contestprep #jerseystrong #fbf Random.... did you catch my stories this past weekend? πŸ˜†πŸ˜† Princess Imani & the Prince of Soul Glo, Darryl = perfect match πŸ˜‚πŸ˜‚πŸ˜‚ y’all know i love a good costume party and @dannnyale threw a great Coming to America party! 🎢🎢🎢 *clears throat* she’s your queeeeeen to beeeeee..... πŸ˜‚πŸ˜‚πŸ˜‚.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #comingtoamerica #costumeparty #princess #prince #akeem #mcdowells #eddiemurphy #arseniohall PSA ❀️ Love yourself and the skin you’re in. Work out/ Exercise (whatever activity you enjoy) because you love yourself, not because you hate your body or how you look. 😘 #wednesdaywisdom .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #wcw #loveyourself #lovethyself #lovetheskinyourein #love I can’t believe it’s been over a week since my Fitcation in Mexico! Thank you to everyone who came!! ❀️ We laughed, cried, worked out, danced, ate (a lot), got drunk, swam, rode ATVs, ziplined, had photoshoots, played volleyball and moreπŸ˜†πŸ˜†πŸ˜† Can’t wait for the next!! #FITCATIONWITHNIKKI . .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #mexico #fitcation #travel #travelgram #takemeback #travelfit #beachworkout #fitnessretreat The face you make when they say lifting weights makes you look manly. πŸ˜‚πŸ˜‚πŸ˜‚Did you miss out on joining me on Fitcation?? 🌴We had an amazing time! Stay tuned for more pix 😘.
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πŸ’₯ Also, @bodybyakuafitness and I have launched our 4 week full body workoutβ€” Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.

#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #abs #mexico #fitcationwithnikki #summerbody #beachbody #humpday #glutes #legday #wcw Shout out to all the psychopaths joining me on Fitcation in Mexico next week!!! Stay tuned for the announcement of the next one! 🀩🀩🀩🀩.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #vacation #fitcation  #lol #baecation #gymmeme #fitnesshumor #workout #humpdayhumor #gymhumor πŸ™‹πŸΎβ€β™€οΈ Hi! I know I’ve been absent in my posting outside of IG stories, but I’m still here juggling life. Training for my IFBB Pro Debut (later this year), moving in with my love, planning a wedding, counting down to my Mexico Fitcation (May 9th), taking care of family responsibilities, training clients, helping friends, working full time, drinking water, minding my business, and everything else 🀣 #imtired Life in 2019 has been crazy and busy in the best wayβ€”- I remember when many of these things were just hopes and dreams. As I settle into my new normal I plan to resume my usually posting of motivation, encouragement and workout videos. ❀️❀️ πŸ“Έ @ja_quayan .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #selfie #busybookedblessed #motivation #life #delts #abs #transformationtuesday #encouragement πŸ˜… No big deal..... just getting my suit glued to my butt πŸ˜‚πŸ˜‚ Thanks for always having my back @exiletrain πŸ‘πŸ‘πŸ˜‚πŸ˜‚πŸ˜‚ #happyhumpday I am looking forward to my pro debut this year!!! (this was taken at the Garden State Championships last summer right before winning 1st in open and Masters. I earned my pro card at NPC Universe the following weekend).
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #glutes #bikinibite #backstage #delts #quads #waybackwednesday #figuresuit #jagwaresuits Eat a little smarter, move a little more. Keep it simple. ❀️.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #eatclean #quickweightloss #sustainable #weightloss #yourbetterbodyprogram #qotd #tbt #quotes #keepitsimple

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Fit Girl Nikki, LLC | unilateral lat pull downs
lat, pulldowns, back day, single arm, one arm, iso lateral
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Blog

Single Arm Lat Pull Downs – Two Variations

Variation 1 – Cable

  1. Select an appropriate weight on the weight stack.
  2. Sit or kneel with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
  3. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  4. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  5. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
  6. Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.

 

Variation 2 – Hammer Strength Machine (starts at :30)

  1. Load an appropriate weight on the machine.
  2. Sit with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
  3. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  4. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  5. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
  6. Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC

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