Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7109
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#7156
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#7167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#7218
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#7233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#7283
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7327
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7351
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7375
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7399
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7423
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7447
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7495
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#7838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#7793
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7923
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7924 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7922 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#8075
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8110
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#8172
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#8191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#8335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8351
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8375
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8399
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8423
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8447
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8495
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8519
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8543
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8612
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#8602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#8243
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4729
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Pull-up"
        "url" => "/en/exercises/group/208-pull-up"
      ]
      [
        "label" => "Weighted Pull Up"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8695
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Pull-up"
      "url" => "/en/exercises/group/208-pull-up"
    ]
    [
      "label" => "Weighted Pull Up"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4729
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Pull-up"
        "url" => "/en/exercises/group/208-pull-up"
      ]
      [
        "label" => "Weighted Pull Up"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8725
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8747
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8770
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#8813
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4683
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4685 …}
    #credits: Doctrine\ORM\PersistentCollection {#4687 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2596
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4657 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1751421640 {#4721
      date: 2025-07-02 04:00:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1761499694 {#4673
      date: 2025-10-26 18:28:14.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4690 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "FpcRum7FetY"
  }
  "title" => "Comment faire : pull up weighted"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8898
  +media: App\Entity\Media\MediaVideo {#4683
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4685 …}
    #credits: Doctrine\ORM\PersistentCollection {#4687 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2596
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4657 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1751421640 {#4721
      date: 2025-07-02 04:00:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1761499694 {#4673
      date: 2025-10-26 18:28:14.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4690 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "FpcRum7FetY"
  }
  +title: "Comment faire : pull up weighted"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#8916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#8949
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#8973
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/68642d4e287b5-weighted-pull-up"
  +title: "Weighted Pull Up - Exercise - FitMetrics"
  +description: "The weighted pull up is an advanced strength exercise designed to increase upper body power, muscle mass, and pulling strength by adding external resistance to the traditional pull up. Using a kettlebell attached to a dip belt, this variation challenges the back and biceps while demanding greater core stabilization. Because the exercise involves lifting a significant portion of bodyweight plus additional load, it is highly effective for building latissimus dorsi thickness, biceps strength, and grip endurance. Weighted pull ups are commonly used in bodybuilding, calisthenics, CrossFit, and athletic performance training to improve pull-up capacity, enhance pulling mechanics, and prepare for advanced movements such as muscle-ups. By progressively overloading the pull up, lifters can break through plateaus and stimulate new muscle growth. Beyond aesthetic benefits, this exercise also develops functional pulling strength useful for climbing, grappling, and sports requiring upper body power. As a compound movement, weighted pull ups recruit multiple joints and muscle groups, making them efficient for overall strength development. They should be performed with strict form, controlled tempo, and appropriate load selection to minimize injury risk while maximizing performance outcomes."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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App\Twig\Components\Media\Icon {#9003
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App\Twig\Components\Media\Icon {#9031
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App\Twig\Components\Media\Icon {#9056
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App\Twig\Components\Media\Icon {#9079
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App\Twig\Components\Media\Icon {#9102
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App\Twig\Components\Media\Icon {#9125
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App\Twig\Components\Media\Icon {#9148
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App\Twig\Components\Media\Icon {#9171
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[
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]

App\Twig\Components\Media\Icon {#9202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
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App\Twig\Components\Ui\Editor\EditorRender {#9251
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App\Twig\Components\Ui\Editor\EditorRender {#9312
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App\Twig\Components\Ad\AdSquareFluid {#9299
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  #kernel: App\Kernel {#14 …}
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App\Twig\Components\Ui\FaqComponent {#9356
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]

App\Twig\Components\Ui\RawFaqComponent {#9384
  +question: "What muscles do weighted pull ups work?"
  +answer: "Weighted pull ups primarily target the back and biceps, with strong activation of the lats, rhomboids, traps, forearms, and core stabilizers."
}

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App\Twig\Components\Ui\FaqComponent {#9415
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[
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  "answer" => "Weighted pull ups build back and biceps strength, improve grip endurance, increase muscle mass, and enhance overall pulling power for sports and functional fitness."
]

App\Twig\Components\Ui\RawFaqComponent {#9460
  +question: "What are the benefits of doing weighted pull ups?"
  +answer: "Weighted pull ups build back and biceps strength, improve grip endurance, increase muscle mass, and enhance overall pulling power for sports and functional fitness."
}

[
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App\Twig\Components\Ui\FaqComponent {#9463
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[
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]

App\Twig\Components\Ui\RawFaqComponent {#9507
  +question: "What is the most common mistake in weighted pull ups?"
  +answer: "The most common mistake is using momentum or kipping instead of controlled pulling, which reduces effectiveness and increases injury risk."
}

[
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App\Twig\Components\Ui\FaqComponent {#9510
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[
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]

App\Twig\Components\Ui\RawFaqComponent {#9554
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  +answer: "Weighted pull ups are safe for healthy shoulders if performed with proper form, full range of motion, and progressive loading. Individuals with shoulder injuries should use caution or avoid them."
}

[
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App\Twig\Components\Ui\FaqComponent {#9557
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    }
    #updatedAt: DateTimeImmutable @1756840721 {#5672
      date: 2025-09-02 21:18:41.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6262 …}
    #updatedBy: App\Entity\User {#6262 …}
    #translations: Doctrine\ORM\PersistentCollection {#5666 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How do weighted pull ups compare to regular pull ups?"
  "answer" => "Weighted pull ups increase resistance and strength gains beyond bodyweight pull ups, but they require more stability, proper form, and recovery."
]

App\Twig\Components\Ui\RawFaqComponent {#9601
  +question: "How do weighted pull ups compare to regular pull ups?"
  +answer: "Weighted pull ups increase resistance and strength gains beyond bodyweight pull ups, but they require more stability, proper form, and recovery."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
    24
  ]
  "secondaryMuscles" => [
    1
    5
    6
    20
    25
    26
    28
    30
    34
    35
    39
    40
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9529
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9612 …}
  +primaryMuscles: [
    12
    24
  ]
  +secondaryMuscles: [
    1
    5
    6
    20
    25
    26
    28
    30
    34
    35
    39
    40
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9610 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9611 …}
}

[
  "name" => "Back"
  "url" => "/en/exercises/muscle/12-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#7525
  +name: "Back"
  +url: "/en/exercises/muscle/12-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Biceps"
  "url" => "/en/exercises/muscle/24-biceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#6384
  +name: "Biceps"
  +url: "/en/exercises/muscle/24-biceps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Brachioradialis"
  "url" => "/en/exercises/muscle/1-brachioradialis"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10487
  +name: "Brachioradialis"
  +url: "/en/exercises/muscle/1-brachioradialis"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lower back"
  "url" => "/en/exercises/muscle/5-lower-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10848
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abs"
  "url" => "/en/exercises/muscle/6-abs"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10872
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Brachialis"
  "url" => "/en/exercises/muscle/20-brachialis"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10896
  +name: "Brachialis"
  +url: "/en/exercises/muscle/20-brachialis"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lats"
  "url" => "/en/exercises/muscle/25-lats"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10920
  +name: "Lats"
  +url: "/en/exercises/muscle/25-lats"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rhomboid"
  "url" => "/en/exercises/muscle/26-rhomboid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10944
  +name: "Rhomboid"
  +url: "/en/exercises/muscle/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Shoulders"
  "url" => "/en/exercises/muscle/28-shoulders"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10968
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Serratus anterior"
  "url" => "/en/exercises/muscle/30-serratus-anterior"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10992
  +name: "Serratus anterior"
  +url: "/en/exercises/muscle/30-serratus-anterior"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Forearm flexors"
  "url" => "/en/exercises/muscle/34-forearm-flexors"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11016
  +name: "Forearm flexors"
  +url: "/en/exercises/muscle/34-forearm-flexors"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Forearm extensors"
  "url" => "/en/exercises/muscle/35-forearm-extensors"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11040
  +name: "Forearm extensors"
  +url: "/en/exercises/muscle/35-forearm-extensors"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Biceps – long head"
  "url" => "/en/exercises/muscle/39-biceps-long-head"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11064
  +name: "Biceps – long head"
  +url: "/en/exercises/muscle/39-biceps-long-head"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Biceps – short head"
  "url" => "/en/exercises/muscle/40-biceps-short-head"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11088
  +name: "Biceps – short head"
  +url: "/en/exercises/muscle/40-biceps-short-head"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#6469
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#11121
  +difficulty: "advanced"
  +small: false
  +link: true
}

[
  "name" => "Compound"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11152
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kettlebells"
  "url" => "/en/exercises/equipment/2-kettlebells"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11192
  +name: "Kettlebells"
  +url: "/en/exercises/equipment/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pull-up bar"
  "url" => "/en/exercises/equipment/5-pull-up-bar"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11216
  +name: "Pull-up bar"
  +url: "/en/exercises/equipment/5-pull-up-bar"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/en/exercises/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11240
  +name: "Bodybuilding"
  +url: "/en/exercises/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/en/exercises/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11264
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/en/exercises/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11288
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/en/exercises/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11312
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Strengthening"
  "url" => "/en/exercises/category/61-strengthening"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11336
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Upper body"
  "url" => "/en/exercises/category/67-upper-body"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11360
  +name: "Upper body"
  +url: "/en/exercises/category/67-upper-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#11102
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9238
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11415
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#11453
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-68642d4e287b5?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#11489
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-68642d4e287b5?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#11527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#11560
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Weighted Pull Up"
  "description" => "The weighted pull up is an advanced strength exercise designed to increase upper body power, muscle mass, and pulling strength by adding external resistance to the traditional pull up. Using a kettlebell attached to a dip belt, this variation challenges the back and biceps while demanding greater core stabilization. Because the exercise involves lifting a significant portion of bodyweight plus additional load, it is highly effective for building latissimus dorsi thickness, biceps strength, and grip endurance. Weighted pull ups are commonly used in bodybuilding, calisthenics, CrossFit, and athletic performance training to improve pull-up capacity, enhance pulling mechanics, and prepare for advanced movements such as muscle-ups. By progressively overloading the pull up, lifters can break through plateaus and stimulate new muscle growth. Beyond aesthetic benefits, this exercise also develops functional pulling strength useful for climbing, grappling, and sports requiring upper body power. As a compound movement, weighted pull ups recruit multiple joints and muscle groups, making them efficient for overall strength development. They should be performed with strict form, controlled tempo, and appropriate load selection to minimize injury risk while maximizing performance outcomes."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#11600
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/68642d4e287b5-weighted-pull-up"
  +title: "Weighted Pull Up"
  +description: "The weighted pull up is an advanced strength exercise designed to increase upper body power, muscle mass, and pulling strength by adding external resistance to the traditional pull up. Using a kettlebell attached to a dip belt, this variation challenges the back and biceps while demanding greater core stabilization. Because the exercise involves lifting a significant portion of bodyweight plus additional load, it is highly effective for building latissimus dorsi thickness, biceps strength, and grip endurance. Weighted pull ups are commonly used in bodybuilding, calisthenics, CrossFit, and athletic performance training to improve pull-up capacity, enhance pulling mechanics, and prepare for advanced movements such as muscle-ups. By progressively overloading the pull up, lifters can break through plateaus and stimulate new muscle growth. Beyond aesthetic benefits, this exercise also develops functional pulling strength useful for climbing, grappling, and sports requiring upper body power. As a compound movement, weighted pull ups recruit multiple joints and muscle groups, making them efficient for overall strength development. They should be performed with strict form, controlled tempo, and appropriate load selection to minimize injury risk while maximizing performance outcomes."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#11608
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11654
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11700
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11723
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11746
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7159 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}