Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6077
  -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 {#6124
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6186
  -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 {#6201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6279
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6463
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#6830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6785
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6915
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6916 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6914 …}
}

[
  "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 {#7067
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7132
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7183
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7327
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7463
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7511
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7535
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7604
  +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 {#7594
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7235
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4446
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Upright Row"
        "url" => "/en/exercises/group/68-upright-row"
      ]
      [
        "label" => "Elastic Upright Row"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7687
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Upright Row"
      "url" => "/en/exercises/group/68-upright-row"
    ]
    [
      "label" => "Elastic Upright Row"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4446
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Upright Row"
        "url" => "/en/exercises/group/68-upright-row"
      ]
      [
        "label" => "Elastic Upright Row"
        "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 {#7717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7739
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7762
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7805
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4400
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4402 …}
    #credits: Doctrine\ORM\PersistentCollection {#4404 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=1aLWyKom2XI"
    #id: 1569
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4376 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450653 {#4438
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450653 {#4390
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "1aLWyKom2XI"
  }
  "title" => "Band Upright Row"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7892
  +media: App\Entity\Media\MediaVideo {#4400
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4402 …}
    #credits: Doctrine\ORM\PersistentCollection {#4404 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=1aLWyKom2XI"
    #id: 1569
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4376 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450653 {#4438
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450653 {#4390
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "1aLWyKom2XI"
  }
  +title: "Band Upright Row"
  +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 {#7908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#7941
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7965
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d71dc1e0a-band-upright-row?alias=4876&open-account-panel-popup=1"
  +title: "Elastic Upright Row - Exercise - FitMetrics"
  +description: "The band upright row is an effective strength training exercise designed to target the upper back and shoulder muscles using a resistance band. Ideal for beginners and home workouts, it helps develop posture, improve deltoid definition, and build trap strength without requiring heavy gym equipment. By pulling the resistance band upward while keeping the elbows above the wrists, this movement emphasizes proper shoulder mechanics and engages multiple upper body muscles. It’s a versatile and joint-friendly alternative to barbell or dumbbell variations, offering progressive resistance that matches natural movement patterns. Whether you’re aiming for hypertrophy, mobility, or general fitness, the band upright row is a compact, efficient choice to integrate into upper body routines."
  +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 {#7995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8071
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8094
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8117
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#8163
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "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 {#8194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1749139177
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Instructions"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
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              "items" => []
              "meta" => []
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            [
              "content" => "Hold the band handles or ends with an overhand grip, arms extended down in front of your body."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pull the band upward toward your chin, keeping the elbows higher than the wrists."
              "items" => []
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              "items" => []
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          "meta" => []
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      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your back straight and avoid leaning backward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lead the movement with your elbows, not your hands."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain tension on the band throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid shrugging your shoulders during the lift."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before you begin the pull."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you pull the band upward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you return to the starting position."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8243
  +title: null
  +data: [
    "time" => 1749139177
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand on the resistance band with feet shoulder-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the band handles or ends with an overhand grip, arms extended down in front of your body."
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              "meta" => []
            ]
            [
              "content" => "Pull the band upward toward your chin, keeping the elbows higher than the wrists."
              "items" => []
              "meta" => []
            ]
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              "content" => "Pause at the top, then lower back down in a controlled motion."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repeat for the desired number of repetitions."
              "items" => []
              "meta" => []
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          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
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      ]
      [
        "type" => "list"
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          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your back straight and avoid leaning backward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lead the movement with your elbows, not your hands."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain tension on the band throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid shrugging your shoulders during the lift."
              "items" => []
              "meta" => []
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          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before you begin the pull."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you pull the band upward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you return to the starting position."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1749139177
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Shoulder impingement or rotator cuff injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Severe cervical spine issues"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Recent elbow or wrist surgeries"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8304
  +title: null
  +data: [
    "time" => 1749139177
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Shoulder impingement or rotator cuff injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Severe cervical spine issues"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Recent elbow or wrist surgeries"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#8291
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#4978
    -news: Doctrine\ORM\PersistentCollection {#4961 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4963 …}
    #id: 1855
    #createdAt: DateTimeImmutable @1749139177 {#4973
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#4948
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8348
  +faq: App\Entity\Faq {#4978
    -news: Doctrine\ORM\PersistentCollection {#4961 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4963 …}
    #id: 1855
    #createdAt: DateTimeImmutable @1749139177 {#4973
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#4948
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
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    #createdBy: null
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  }
}

[
  "question" => "What muscles do band upright rows target?"
  "answer" => "Band upright rows primarily target the traps and shoulders, especially the lateral deltoids, with secondary activation of the biceps and forearms."
]

App\Twig\Components\Ui\RawFaqComponent {#8376
  +question: "What muscles do band upright rows target?"
  +answer: "Band upright rows primarily target the traps and shoulders, especially the lateral deltoids, with secondary activation of the biceps and forearms."
}

[
  "faq" => App\Entity\Faq {#5009
    -news: Doctrine\ORM\PersistentCollection {#5008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5006 …}
    #id: 1856
    #createdAt: DateTimeImmutable @1749139177 {#5013
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#5010
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8407
  +faq: App\Entity\Faq {#5009
    -news: Doctrine\ORM\PersistentCollection {#5008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5006 …}
    #id: 1856
    #createdAt: DateTimeImmutable @1749139177 {#5013
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#5010
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
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  }
}

[
  "question" => "Is the band upright row safe for shoulder joints?"
  "answer" => "Yes, the band upright row offers controlled resistance and a natural range of motion, making it safer than barbell versions for those with shoulder concerns when performed with proper form."
]

App\Twig\Components\Ui\RawFaqComponent {#8452
  +question: "Is the band upright row safe for shoulder joints?"
  +answer: "Yes, the band upright row offers controlled resistance and a natural range of motion, making it safer than barbell versions for those with shoulder concerns when performed with proper form."
}

[
  "faq" => App\Entity\Faq {#5000
    -news: Doctrine\ORM\PersistentCollection {#4999 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4997 …}
    #id: 1857
    #createdAt: DateTimeImmutable @1749139177 {#5002
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#5001
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4995 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8455
  +faq: App\Entity\Faq {#5000
    -news: Doctrine\ORM\PersistentCollection {#4999 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4997 …}
    #id: 1857
    #createdAt: DateTimeImmutable @1749139177 {#5002
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#5001
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#4995 …}
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  }
}

[
  "question" => "Can I do upright rows at home with a resistance band?"
  "answer" => "Absolutely. Band upright rows are ideal for home workouts, requiring only a resistance band and minimal space to perform effectively."
]

App\Twig\Components\Ui\RawFaqComponent {#8499
  +question: "Can I do upright rows at home with a resistance band?"
  +answer: "Absolutely. Band upright rows are ideal for home workouts, requiring only a resistance band and minimal space to perform effectively."
}

[
  "faq" => App\Entity\Faq {#4991
    -news: Doctrine\ORM\PersistentCollection {#4990 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4988 …}
    #id: 1858
    #createdAt: DateTimeImmutable @1749139177 {#4993
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#4992
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4986 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8502
  +faq: App\Entity\Faq {#4991
    -news: Doctrine\ORM\PersistentCollection {#4990 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4988 …}
    #id: 1858
    #createdAt: DateTimeImmutable @1749139177 {#4993
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#4992
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4986 …}
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  }
}

[
  "question" => "How many reps of band upright rows should I do?"
  "answer" => "Start with 10–15 reps per set for 2–3 sets, adjusting based on your fitness level and training goals."
]

App\Twig\Components\Ui\RawFaqComponent {#8546
  +question: "How many reps of band upright rows should I do?"
  +answer: "Start with 10–15 reps per set for 2–3 sets, adjusting based on your fitness level and training goals."
}

[
  "faq" => App\Entity\Faq {#4938
    -news: Doctrine\ORM\PersistentCollection {#4937 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4935 …}
    #id: 1859
    #createdAt: DateTimeImmutable @1749139177 {#4940
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#4939
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4933 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8549
  +faq: App\Entity\Faq {#4938
    -news: Doctrine\ORM\PersistentCollection {#4937 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4935 …}
    #id: 1859
    #createdAt: DateTimeImmutable @1749139177 {#4940
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749139177 {#4939
      date: 2025-06-05 17:59:37.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4933 …}
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    #currentLocale: "en"
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  }
}

[
  "question" => "What are good alternatives to band upright rows?"
  "answer" => "Dumbbell upright rows, barbell upright rows, and cable upright rows are effective alternatives that target similar muscle groups with different resistance profiles."
]

App\Twig\Components\Ui\RawFaqComponent {#8593
  +question: "What are good alternatives to band upright rows?"
  +answer: "Dumbbell upright rows, barbell upright rows, and cable upright rows are effective alternatives that target similar muscle groups with different resistance profiles."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    13
    28
  ]
  "secondaryMuscles" => [
    1
    16
    24
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8521
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8604 …}
  +primaryMuscles: [
    13
    28
  ]
  +secondaryMuscles: [
    1
    16
    24
  ]
  +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 {#8602 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8603 …}
}

[
  "name" => "Traps"
  "url" => "/en/exercises/muscle/13-traps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9919
  +name: "Traps"
  +url: "/en/exercises/muscle/13-traps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9971
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9995
  +name: "Brachioradialis"
  +url: "/en/exercises/muscle/1-brachioradialis"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Side deltoid (Lateral)"
  "url" => "/en/exercises/muscle/16-side-deltoid-lateral"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10019
  +name: "Side deltoid (Lateral)"
  +url: "/en/exercises/muscle/16-side-deltoid-lateral"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10043
  +name: "Biceps"
  +url: "/en/exercises/muscle/24-biceps"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9907
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10076
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10107
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Elastic band"
  "url" => "/en/exercises/equipment/11-elastic-band"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10147
  +name: "Elastic band"
  +url: "/en/exercises/equipment/11-elastic-band"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10171
  +name: "Bodybuilding"
  +url: "/en/exercises/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10195
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10219
  +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 {#10243
  +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 {#10057
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8230
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10288
  +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 {#10337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d71dc1e0a?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 {#10373
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d71dc1e0a?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 {#10411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10444
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Band Upright Row"
  "description" => "The band upright row is an effective strength training exercise designed to target the upper back and shoulder muscles using a resistance band. Ideal for beginners and home workouts, it helps develop posture, improve deltoid definition, and build trap strength without requiring heavy gym equipment. By pulling the resistance band upward while keeping the elbows above the wrists, this movement emphasizes proper shoulder mechanics and engages multiple upper body muscles. It’s a versatile and joint-friendly alternative to barbell or dumbbell variations, offering progressive resistance that matches natural movement patterns. Whether you’re aiming for hypertrophy, mobility, or general fitness, the band upright row is a compact, efficient choice to integrate into upper body routines."
]

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

App\Twig\Components\App\PageSharer {#10484
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d71dc1e0a-band-upright-row?alias=4876&open-account-panel-popup=1"
  +title: "Band Upright Row"
  +description: "The band upright row is an effective strength training exercise designed to target the upper back and shoulder muscles using a resistance band. Ideal for beginners and home workouts, it helps develop posture, improve deltoid definition, and build trap strength without requiring heavy gym equipment. By pulling the resistance band upward while keeping the elbows above the wrists, this movement emphasizes proper shoulder mechanics and engages multiple upper body muscles. It’s a versatile and joint-friendly alternative to barbell or dumbbell variations, offering progressive resistance that matches natural movement patterns. Whether you’re aiming for hypertrophy, mobility, or general fitness, the band upright row is a compact, efficient choice to integrate into upper body routines."
  +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 {#10492
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10584
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#10653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#10700
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10755
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10747
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#10789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#10821
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#10844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10890
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#10936
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#10982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6127 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}