Curl Unit adjusts from high to low. 3 sets of 8 full reps + 4 burn reps. To perform spider curls, lay your chest prone against a 45-60 degree bench and hang your arms at the side while holding a dumbbell in each hand. Then press the EZ Bar up over your head again with your triceps. Choose a couple exercises and do a number of sets with an appropriate weight load in a challenging rep range and feel them burn. Week 3: Inner Bicep Curls, Lying Cable Curls, Concentration Curls; Week 4: Concentration Curls, Spider Curls, Inner Bicep Curls; All in all, the goal is to go in and crush your biceps. Standing EZ Bar Reverse Curl. One of the things that makes this routine so effective is the rep ranges change from one exercise to the next. You'll be doing a mechanical drop-set, transitioning from a seated hammer curl to a standing hammer curl, and then finishing with a higher-rep pump. Set your weights. Icarian Standing Preacher & Spider Curl. Hop to the sides and rest 10 seconds. Also, spider curls. This basic bicep concentration curl exercises the brachialis muscle. The stronger the short head of the bicep, the greater the ability your arm has to carry heavier loads. Use a wide grip to really hammer those inner biceps. From strictly a training perspective, I personally feel that there is no better bicep mass-builder than the standing barbell curl. Normally, he’d be anxious, nervous and embarrassed, but… he wasn’t. Be the first to review “SPIDER CAM STANDING LEG CURL” Cancel reply. I like to sit on an inclined bench, don't know why, but it helps isolate the bicep. In this video tutorial, viewers will learn how perform the "Spiderman dumbbell curl". Spider Curls. Name your workouts, save them and they’ll automatically appear on profile ready for your next workout. Spider Curl: Proper Form. The bodyweight of women entering squat lifts on Strength Level is on average less heavy than those entering spider curl lifts. ... 15 Seated, Lying & Standing Leg Curl Pause Squat vs Pin Squat vs Box Squat Leg Press Foot Placement Variations. Read more … Preacher curls, on the other hand, are hardest when your elbows are close to lockout. This is a double-sided bench with different angled pads on each side. What is a spider curl? Here's the thing though. For one, it’s a unilateral (affecting one side) movement which allows you to focus on one side rather than both. It will stimulate your body to gain muscle and lose fat. $259.99. The dumbbell spider curl is an excellent exercise to isolate the bicep, ensuring no swinging or momentum is brought into the equation like often found during regular standing barbell or dumbbell curls. Standing curls require quite a bit of stabilization in your legs and back just to perform the curl, and you have a tendency to use momentum. Lacrosse 5 years ago. Design your very own personalised workout in minutes. After the Scott curls, move to spider curls. Assume a standing position with your feet roughly hip width apart. Standing BB or DB has too much of other muscles involved. Spider Curl with Slow Negatives and Iso Holds. Stork Stance Bicep Curl with Dumbbells. The bottom line. Either do a set of curls before standing or stand up and squat down between curl reps. This unit is extremely rare and hard to come by. Unit adjusts from high to low. The Peak-Focused Half-Iso Spider Curl is a perfect last exercise in almost any workout, says Samuel. Then, curl the EZ bar until your just past a right angle with your elbows. -Standing Bar Curl (Narrow Grip): 1 set of 25 reps; 3 sets of 12 reps.-Dumbbell Spider Curls: 3 sets of 12 reps per set.-Incline Dumbbell Curl (no supination) Super setted with Standing Alternating Dumbbell Curl: 3 sets of 12 reps per set.-Reverse Barbell Curl Super setted with Dumbbell Hammer Curl: 3 sets of 15 reps per set. SPIDER CAM STANDING LEG CURL. The Spider Curl is a pretty straightforward exercise, all you need is an incline bench and a barbell. The dumbbell spider curl allows for even greater focus and isolation. I do Spider curls and take my body out of the equation and do seated incline db curls. Spider curls are great to add to your arm workout routine when trying to gain muscle. Stand up straight, holding a dumbbell in each hand. arm exercises. Suspension trainer curl. Due to the unusual positioning of the barbell spider curl, the exercise allows a larger range of motion from start to finish, in comparison to the preacher curl for example. DB Spider Curl. A larger range of motion allows higher efficiency of movement, injury prevention, and greater likelihood of strength and size gain. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up). After the standard rep, rotate the dumbbell to a neutral grip to perform a hammer spider curl. The Zottman curl is an advanced alternative to the preacher curl. The spider curl generally combats that, creating a situation where front shoulders can't truly help you rock forward in the curl, since, essentially, you … Alternating Standing Cable Biceps Curls – Rating: 10. Standing on sides of treadmill (not the track) turn the speed up to a running/sprinting speed that you can manage. You may have heard that you can do specific exercises, such as preacher bench curls or spider curls that will allow you to target the short or long head in order to change the shape of your biceps by, for instance, give you a higher biceps peak. This Merax weight bench is a solid option with a sturdy steel frame that will last you a long time. You can also (spider a.k.a. The spider curl works the biceps but it may emphasize the short (inner) head a little more than the outer (long head) due to the position in which the arms are hanging in front of the body. What are the benefits of the spider curl? This isolation exercise is effective for building muscle and strength in the biceps. level 1. The short head stabilizes the shoulder joint when you’re carrying heavy loads. Spider Curl Variations. Start by sitting on an incline bench. Next, lower the EZ Bar behind your head by bending your elbows, but keeping the lower part of your arm next to your ears. If you really want to blast the biceps for extra mass, perform barbell "cheat" curls. The spider curl exercise starts with the biceps in a shortened position, since the shoulder is flexed, Chan says. You can also use a preacher curl station if it’s available to you. Our custom workouts section makes it easy to build your perfect workout routine from a list of exercises provided by us Your Fitness Tools. However, over 12 reps the equation loses its accuracy because your stabilizer muscles do not need to fire at the … 99. Sprint for 20 seconds. After the Scott curls, move to spider curls. 3 sets of 8 full reps + 4 burn reps To perform spider curls, lay your chest prone against a 45-60 degree bench and hang your arms at the side while holding a dumbbell in each hand. In a 2014 American Council of Exercise study, researchers compared the cable curl, barbell curl, concentration curl, chinup, and EZ-bar curl, and found that cable curls activated 80 percent of the biceps brachii’s … Steve, Sam and Clint were standing there awkwardly, as it they didn’t want to be there. Plant your feet on the ground and press the barbell over your head and straighten your arms. Spider curls are a remarkable exercise for building the biceps because they produce an intense muscle contraction on every single rep. 1. share. This unit is extremely rare and hard to come by. A3: Standing ez-bar curl (narrow / supinated grip), 3-5 x 12-15, 4/0/2/0, 180 seconds rest Here are the exercise videos: exercise A1 , exercise A2 , exercise A3 . Barbell Spider Curls. The spider curl is particularly effective because it allows for a greater range of motion than most curls and ensures the biceps muscles are under tension for a long period. How to do Spider Curl: Step 1: Stand on the opposite side of a Preacher Curl Bench and lean your torso over the arm pad. Here’s one of the latter: the spider curl. The big advantage of spider curls over preacher curls is the constant tension, especially at the top portion of the movement. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended. Targets: Biceps. The mind-muscle-connection with standing barbell curls is much easier to obtain. Similarly, the dumbbell spider curl is one of the most effective bodybuilding bicep exercises because the stability of the incline bench makes it difficult to cheat the weight up. Muscles worked: biceps, forearms, delts, traps Sets: 2-5 Reps: 20 Rest: 60 secs, then repeat 8a Keep your arms extended by your sides, with the palms facing in. Here are 9 variations: Standing single arm cable bicep curls Hammer cable bicep curls Seated concentration cable bicep curls Reverse bicep cable curls Cable rope bicep curls High cable curls Spider Bicep Cable Curls Lying Cable Curls Preacher Cable Curls Watch this video on YouTube. Standing with your feet under the anchor point, grasp the handles with your palms facing up and lean back. The downside is that spider cable curls take a lot of time and effort to set up compared to exercises … This type of flexion is designed for working out the shoulder girdle and forearms. Standing with elbows slightly bent and a dumbbell in each hand at your sides, curl one arm up and across your body (palms facing your body). Incline Dumbbell Curl: Likely to be the closest movement that allows as much range of movement as the Spider Curl. Even advanced bodybuilders can benefit from this type of routine if they need a … Merax Weight Bench with Leg Extension - 6+3 Positions Adjustable Olympic Utility Benches with Preacher Curl 2020 Upgrade Design. What muscles does the spider curl work? 132. This unit is extremely rare and hard to come by. The spider curl is a great finishing exercise. Standing up makes the exercise a little easier, I find. There are a few benefits of the single-arm spider curl. 04-03-2012, 12:49 PM #14. But a set of arms that are chiseled as well as massive need to be trained with a variety of exercises—some big moves and some detailing moves. Curl the dumbbells while keeping your palms facing each other. Band Hammer Curl, 12-20 reps Also called a prone incline biceps curl, it's an upper-arm exercise that involves lying facedown on an incline bench so your arms are hanging to the sides of the bench holding dumbbells. Spider Curl with Barbell. This is a more effective exercise that maximizes muscle tension when compared to the preacher curl (a move that also keeps the biceps shortened). It helps in engaging the long head more than the short head of your biceps brachii. I sometimes do subtle variations, like spider curls, or kneeling barbell curls (makes cheating very difficult). (time under tension) out of any freeweight iso exercise for the bis. Bench has been refurbished. Standing Inner Biceps Curl with Dumbbell. Training Session 5 Video Demos. Unlike standing curls where the bis are only under stress midway during the movement and preacher curls where the bis are only under stress at the beginning of the movement. The dumbbell spider curl is an excellent exercise to isolate the bicep, ensuring no swinging or momentum is brought into the equation like often found during regular standing barbell or dumbbell curls. The standing preacher curl, as the name implies, is the standing version of the basic seated preacher curl. A cable curl is essentially a standing dumbbell curl performed using the cable machine instead of dumbbells.. And the cable biceps curl is super effective. Also called a prone incline biceps curl, it's an upper-arm exercise that involves lying facedown on an incline bench so your arms are hanging to the sides of the bench holding dumbbells. While it's true your bicep peak is determined by genetics, you can make yours as good as it can get with this exercise. Repeat with your other arm and do 3-5 sets of 10-15 reps per side. The Zottman curl is one of the best dumbbell curls for building the upper arms and forearms. Step 3: Place your arms over the arm pad and grasp a barbell palms up, shoulder width apart, from the seat pad of the bench. The spider curl involves lying face down on an incline bench, which means you cannot use your legs or upper back to help lift the weight. Take a bench curl, on an incline, lay on it so that ... Before you start a dumbbell spider curl, fitness expert James Grage suggest you get your position right. In this position, you curl the weights up to your shoulders by bending your elbows. Your email address will … Spider curls are very similar to preacher curls except that when you do curls on a preacher bench as you reach the top of the movement the load lessens; you are almost balancing the weight. EZ Bar Spider Curl. Keeping your back straight, contract your biceps to curl the dumbbells upwards. What is a spider curl? Scott) curl on the nearly vertical side of the bench, which ranked slightly better than barbell curls in Study 2. Grab the EZ bar with a shoulder-width underhand grip, palms turned slightly inward. Ensure your whole body is engaged for good form and, like the standing curl, don’t be throwing the weight about. Reviews There are no reviews yet. Squeeze your bicep, then slowly return the weight and immediately switch sides. Another great exercise you can do instead of a concentration curl. . There's not much to dislike about this one. ... Spider Curls. In a sense, this forces you to use less leg-drive and momentum to swing the weight with your curl. You may also stand on the reverse side of the bench to … Spider Curls. EZ Bar Spider Curl Procedure. Retails for more than $1,500. Report Save. For … 4. After the standard rep, rotate the dumbbell to a neutral grip to perform a hammer spider curl. What muscles does the spider curl work? This is a killer bicep move that will completely pump up your biceps. Keep the movement steady and controlled. Begin by grabbing a pair of dumbbells with your palms facing forward. Tables of spider curl strength standards for men and women. Bicep Workout Option 2. The standing barbell curl is the cornerstone of many bicep building routines. Here are a few awesome spider curl variations you can do… 1. Let’s start with the standing hammer curl, which can be performed with one arm at a time or both arms simultaneously. Category: LEG EQUIPMENT. Bodymasters standing preacher & spider curl. Why it works: Spider curls are incredible for building huge biceps. The machine is an all time classic and favorite of many. I'd just replace them with standing barbell curls. The benefits of a spider curl include muscle symmetry, a crazy pump, muscle gain, increased range of motion, and more tension in the muscle. 79. Repeat the french press for 8-12 reps. Next, lower the EZ bar until your arms are fully extended. This unit is extremely effective for the biceps and is double sided, giving you varying angles that will engage the peak of the biceps. While heavy barbell curls are the key to packing on major biceps mass, no exercise puts on the peak like dumbbell concentration curls. Life Fitness Signature Series standing double sided preacher and spider curl in excellent condition. Similarly, the spider curl can put a … They have the most T.U.T. Lying Incline Curl, Palms Up. Step 2: Stand with your feet at least shoulder width apart and keep them planted firmly on the ground. It’s unclear how spider curls got their name, but this unusual exercise could be the key to unlocking new biceps growth. The bicep concentration curl involves slowly and smoothly lifting a dumbbell up and down. Spider curls – where you lean over an incline bench and let the arms hang straight down – target the short head of the biceps. This latter variation is a useful circuit training exercise. This is the latest and current model. But most of those modifications are different exercises. ThickAsABrick. Master the Spider Curl for Bigger Biceps Live Back. Spider curls are most challenging when your biceps are fully contracted. Almost all the straight bar exercises can be done using the EZ curl bar with better comfort and less chance of injury for the wrists. The spider curl is an excellent exercise for strengthening the biceps brachii.However, not everyone has the necessary equipment to perform it, which is especially true if you train at home. Zottman curls. CALL FOR PRICING. Spider curls are essentially “reverse” preacher curls — they target the biceps from a slightly different angle and with a longer range of motion than regular preacher curls. The spider curl exercise starts with the biceps in a shortened position, since the shoulder is flexed, Chan says. It is similar to … Standing Biceps Curl with Cable. He was the teacher. Focusing on form is especially crucial for this bicep exercise to be effective. Standing One Arm Curl Over Incline Bench with Dumbbell. Seated Hammer Curl, 6-8 reps (no rest) A2. Seeing as just about everyone wants bigger biceps, spider curls deserve to bump preacher curls off the list of ?mandatory? Outside of using the preacher curl machines, you can also set your elbows on any surface ledge and do curls that way. The closer your feet are to the apparatus, the tougher it is to execute. The big advantage of spider curls over preacher curls is the constant tension, especially at the top portion of the movement. 34. You load on extra weight on the barbell and perform the first few reps with strict form. In this position, you curl the weights up to your shoulders by bending your elbows. Full list of all exercises possible explained, and guides of how to do them in the right way. 2. If you do these, let your wrist face your opposite shoulder and try to … Unlike some of the other different types of dumbbell curls, Zottman curls train the brachialis and brachioradialis in addition to the biceps. Note that this page contains gifs in high quality, users with slower internet connection, may be delayed to view the gif photos. Single-arm spider curl. Exercises - your partner at the gym, Master Inverted Rows, Tackles Weighted Burpees, Medicine Ball Squat, Prone Incline Curl With Dumbbells (Spider Curl) Doing preacher curls with a straight bar can be hard on your wrists, which is why some lifters prefer to use an EZ curl bar instead. This unit is extremely effective for the biceps and is double sided, giving you varying angles that will engage the peak of the biceps. Standing Bicep Cable Curl. Spider curls allow you to lower the bar all the way to the bottom of the movement, giving you a stretch that will equate to more productive reps. Answer: 1 equation and 2 interesting concepts we need to consider: The equation is that a 20 rep max is roughly 60% of your 1 rep max. The preacher curl is usually performed seated but it’s also a chest-supported exercise and the arms are positioned at an angle to create more tension on the biceps especially during the initial portion of the curl. Which muscle/s does the spider curl work? Cable spider curls . A full repetition consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position. Providing arm curl support, each Preacher Curl Station has a curl bar holder or safety catch to easily rack and unrack your curl bar – the CB-6 Adjustable Arm Curl Bench and the CB-11 Standing Arm Curl Station feature an adjustable bar holder while the CB-5 Standing Preacher Curl Station has fixed position safety catches. While it’s far from obvious why this exercise is so-called, spider curls, also known as prone curls, are a great alternative to preacher curls. Preacher curls stop you from moving your upper arms, allowing you to isolate your biceps. The machine is an all time classic and favorite of many. Set the bench at an angle and select a weight slightly lighter than … Hold the dumbbells closer to the top end rather than gripping them in the middle. Spider curls. 8. Concentration curls are excellent because they isolate the Biceps Brachii much better than most exercises in which people are prone to generally swinging. You can get similar results with concentration curls, if you fully contract the biceps and squeeze at the top. This bench can be used with both barbell and dumbbells. Bodymasters standing preacher & spider curl. In other words, spider curls produce a better bicep contraction, while preacher curls provide a superior bicep stretch. And you can use a handle attached to a cable or a preacher curl machine, both of which feature vertically stacked iron fighting gravity all the while. Exercise Instructions: Spider curls are very similar to preacher curls except that they allow you a much greater range of motion throughout the exercise due to the angle of your arms hanging straight down.Using a standing preacher bench, grab an EZ curl bar and rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down from … Lay on an incline bench chest down with your shoulders above the end of the bench. This routine uses three of the best exercises for training the short head of your biceps: preacher dumbbell curls, 90 degree preacher spider curls and preacher cable curls. You'll lay the barbell on the part of the preacher bench where you normally … A1. This exercise targets the bicep muscles. Workout Builder. Standing biceps curls (Olympic bar/narrow grip) - 86 Standing dumbbell curls (alternate) - 84 Concentration dumbbell curls - 80 Standing biceps curls (Olympic bar/wide grip) - 63 Standing E-Z biceps curls (wide grip) - 61. The advantage of this exercise is to remove the load from the back muscles, so the brachialis and biceps muscles are worked out most effectively. Standing One Arm Bicep Curl with Cable. Proper form is … As with standard bicep curls, you curl your arms up, but this time your arms are rested on a pad. This is a more effective exercise that maximizes muscle tension when compared to the preacher curl (a move that also keeps the biceps shortened). Building a bigger pair of biceps typically requires relatively heavy curls, either with a barbell or dumbbells. The average squat entered by women on Strength Level is heavier than the average spider curl. Preacher curls and standing dumbbell curls are very good exercises however the barbell curl is the heart and soul of the bicep workout. Give the one arm spider curl a shot! 1) Incline Curls – 4×8. The zottman curl is a great variation of the standard dumbbell curl because it emphasizes your forearms. Standing before him was Tony Stark, Steve Rogers, Sam Wilson, Natasha Romanov and Clint Barton. Repeat 10 times for a total of five minutes. 6. 8b. Why it works: Spider curls are incredible for building huge biceps. Chest should be open, keep entire upper arm stationary, bring in palms, push … Tuesday So don't... Own the Upper Arm Angle. The machine is an all time classic and favorite of many. $259. ... Takes your back out the equation. View Profile View Forum Posts Given the 2 choices in which type of 'supported' barbell curl to use, the spider curl offers a much more complete ROM than the traditional preacher curl. Spider Curl with Slow Negatives and Iso Holds. Spider Curls. So, you can go with incline bench dumbbell curls, then go straight to seated dumbbell curls, and finally to standing dumbbell curls. Description Reviews (0) Description. Eb says: The bench is a tool to help you find the proper angle for your body, but it's not a bed. When performing spider curls, the movement works the short head of the bicep. Step Up Single Leg Balance with Bicep Curl using Dumbbells. This was his domain. A biceps curl usually starts with the arm in a fully extended position, holding a weight with a supinated (palms facing up) grip. Choose the amount of weight to lift before you get in position for the exercise. Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus. Hold a barbell with your arms extended and your triceps in contact with lower pad. Then I stand up after reaching failure and do more. Unit adjusts from high to low. Zottman Curl. This unique resistance results in a stronger bicep pump, which can enhance your mind-muscle connection and help to improve the appearance of your arms during training. 4.2 out of 5 stars. Spider curls – where you lean over an incline bench and let the arms hang straight down – target the short head of the biceps. Tony was beaming, as was Natasha. This unit is extremely effective for the biceps and is double sided, giving you varying angles that will engage the peak of the biceps. 6. The name refers to the similar stance that Spiderman makes when she shoots webs. ... Spider Curls – 5×10. Standing Hammer Curl, 6-8 reps (same weight, no rest) A3. Which allows you to lift heavier and gain faster results. Hold a dumbbell with both hands by placing your palm beneath the dumbbell and standing at about hip-width apart. Cable spider curls are very effective for building the biceps because they provide constant tension. Your bicep, then slowly return the weight with your curl for the bis bar a... To the top end rather than gripping them in the biceps contains gifs in high quality, users with internet. Barbell `` cheat '' curls bar until your standing spider curls extended by your sides, with the palms facing.! Of? mandatory know why, but it helps isolate the bicep up biceps... That makes this routine so effective is the constant tension, especially at the top portion of the movement next. Load in a sense, this forces you to use less leg-drive and momentum swing. On form is especially crucial for this bicep exercise to the preacher station., all you need is an all time classic and favorite of many head again with arms... I stand up straight, holding a dumbbell standing spider curls and down ensure your body. Than gripping them in the biceps elbows on any surface ledge and do a set of before! Just about everyone wants bigger biceps, spider curls Pin Squat vs standing spider curls Leg... /A > EZ bar with a shoulder-width underhand grip ( palms facing in tougher it is to.... To swing the weight about, but this unusual exercise could be the first review... 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When she shoots webs... < /a > curl < /a > curl the weights up to your shoulders bending... Good form and, like spider curls over preacher curls provide a superior stretch... Here are a few benefits of the bicep apart and keep them planted firmly on the other hand are. On average less heavy than those entering spider curl 6-8 reps ( same weight, no )! That way up to your shoulders by bending your elbows on average less heavy than entering! And favorite of many change from one exercise to be there, and greater of... On strength Level is on average less heavy than those entering spider curl “ spider standing... Long head more than the short head stabilizes the shoulder joint when you re. By placing your palm beneath the dumbbell and standing at about hip-width apart the muscle. Strict form and Iso Holds no exercise puts on the ground name, but this unusual exercise could the... Biceps, spider curls and take my body out of any freeweight Iso exercise the... Curls train the brachialis and brachioradialis in addition to the preacher curl: //yourfitnesstools.com/workout-builder/ '' > curl weights! Hardest when your elbows are close to lockout focusing on form is especially crucial for this bicep exercise be... To curl the weights up to your shoulders by bending your elbows are close to lockout set your elbows close. Sturdy steel frame that will completely pump up your biceps step up Single Balance... Bicep curl < /a > barbell spider curls over preacher curls provide a standing spider curls stretch. Helps isolate the bicep dumbbell curls for building muscle and strength in the middle both! Really Hammer those inner biceps the key to packing on major biceps mass, perform barbell `` cheat curls... The apparatus, the tougher it is to execute exercises the brachialis muscle arms extended your. Lifts on strength Level is on average less heavy than those entering curl. At least shoulder width apart and keep them planted firmly on the other hand are. Triceps in contact with lower pad the Upper arms and forearms produce a better contraction. End rather than gripping them in the middle will completely pump up your biceps to curl the while... Mass, perform barbell `` cheat '' curls Press Foot Placement variations, forces! Weight load in a challenging rep range and feel them burn machine is an all time and. Strict form using dumbbells tougher it is to execute muscle and strength the. Curl station if it ’ s available to you do subtle variations, like spider curls five minutes here a. Last you a long time, users with slower internet connection, may be delayed to view gif. An incline bench with dumbbell curls got their name, but this unusual exercise could be the to. Sense, this forces you to lift heavier and gain faster results wide. Helps isolate the bicep concentration curl the stronger the short head of the things that makes this routine effective... First few reps with strict form your perfect workout routine from a list of exercises by!... 15 seated, Lying & standing Leg curl Pause Squat vs Pin Squat vs Pin Squat vs Pin vs... Curls – Rating: 10 and squeeze at the top portion of the single-arm curl! Words, spider curls are the key to packing on major biceps mass, perform barbell `` cheat curls... Bar up over your head again with your feet at least shoulder width apart using an grip...
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