The chest fly is a core training staple—but are you sure you’re even doing the exercise correctly?

For this basic gym necessity, you shouldn’t settle for anything other than perfect form—especially because it’s such a simple, essential movement that can help you progress to other exercises when done properly. Let Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move’s subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab your dumbbells and hit the bench, take note that it’s extremely important to pay attention to the subtleties of the movement here. You’re not just clanging the weights together over your chest.

Squeeze at the Top

Eb says: The true benefit and magic of the dumbbell fly happens not when your arms are at their widest, but when you bring your arms together. It’s here that you get the chance to squeeze your pectoral fibers and really promote chest growth. Focus on this squeeze, thinking of lingering at the top for a good one second to get the most out of the fly.

Avoid touching the dumbbells at the top, too, because doing so removes that chance to really squeeze your pecs. Just as importantly, if you’re driving the dumbbells up so quickly that they’re clanking together, you’re doing the motion without the precision and control required to really get that chest squeeze. Take your time with each rep.

Never Lower Too Deep

Eb says: Remember: The magic of the fly occurs at the top of the movement, not the bottom. So don’t try too hard to overstretch your pecs by lowering your shoulders extra-deep.

Aim to get your upper arms parallel with the ground, but don’t worry about going too deep on them. This isn’t an exercise for flexibility; you’re using the movement to build size, strength, and definition. And not every person has perfect shoulder range of motion, especially if you work a desk job. So lower the dumbbells only until you feel a slight stretch in your chest; if you feel this in your shoulders or biceps, you’re over-stretching. A good starting point: Think about lowering until your upper arms are parallel with the ground or just a few degrees deeper.

Never Stop Squeezing Your Shoulder Blades

Eb says: Start each set of dumbbell flies by driving your shoulder blades into the bench, and think about squeezing them as you lower the weights. This will help protect your shoulders. As you begin to fly up, though, continue to squeeze your shoulder blades together. This does two things. First off, it will once again help you protect your shoulders. It’s really easy to compromise joint space in the shoulder as you fly up, giving your rotator cuff tendons less space to move. By squeezing your shoulder blades, you help maintain that.

Even better, if you continue to squeeze your shoulder blades together when you finish the dumbbell fly, you’ll challenge your chest to really squeeze at the top of each rep. The difference is subtle: If you release your shoulder blades, you can essentially bring the entire shoulder complex along for the ride at the top of the rep. But if you keep squeezing hard on that rhomboid, it forces your shoulder blades to stay tight and keeps your shoulders down. That means the finishing squeeze on the dumbbell fly winds up coming purely from a pectoral contraction. Even if this feels like it cuts your range of motion, it’s not actually doing so. It’s simply forcing your pecs to fully work through their natural range, instead of pointlessly over-extending the movement.

Brett Williams Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Ebenezer Samuel, C.S.C.S. Ebenzer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience.

Anatomy and Physiology of the Subscapularis Fly

Whereas flyes are typically used to strengthen and build the pectoralis major, the subscapularis fly is a specialized exercise designed to recruit the subscapularis. The reason is that most people have a chronically tight and weak subscapularis. This is yet another shoulder girdle health issue, and so the muscle often needs some short-term, dedicated specific work to restore the proper length / tension relationship.

Another great benefit from direct subscapularis training is the potentiation of strength of the trapezius 3 and 4 areas. Since the subscapularis works in almost direct opposition to the trap 3, training these two structures back to back yields a quicker result in both strength and flexibility.

Instruction for the Subscapularis Fly

The Subscapularis Fly is not much different than a regular Dumbbell (DB) Fly. The primary change occurs in the pattern of movement. Whereas a regular DB Fly puts the DB’s in line with the ears at the bottom of the movement, a subscapularis fly puts the DB’s above the line of the top of the head.

To perform the exercise, lay down on a flat bench with the DB’s at arm’s length, directly over the chest, as pictured below. The arms should be bent approximately 5°.

Inhale, and lower the DB’s in an outward and backward arc, approximately 45° from the torso. The movement should be made of equal parts out, and back. The tension will be generated primarily in the subscapularis, and will manifest itself as a sensation of stretch underneath the pecs. The shoulders will naturally externally rotate as you descend, so although you begin with a palms away (pronated) grip, the bottom of the range of motion will look like you have supinated the wrists and turned the palms slightly toward the ceiling.

After reaching the bottom position of fullest stretch, exhale and reverse the movement.

Technique Points for the Subscapularis Fly

  • Make sure to keep the elbows almost – but not quite – straight. 5° of elbow-bend only.
  • Allow the shouders to externally rotate as you descend to the bottom. Tis is necessary to fully mobilize the suscapularis.
  • Take a look at the video below to study the Subscapularis DB Fly in detail.


It’s important to perform a dumbbell fly with the correct form and technique so you’re targeting the right muscles. Follow our steps and you won’t go wrong.

The 6 steps to perfect a dumbbell fly:

1. Sit down on a flat bench with a dumbbell in each hand resting on your thighs. (The palms of your hands should be facing each other).

2. Lower yourself down until you’re lying flat. The dumbbell should remain close to your chest.

3. Once you’re lying flat, press the dumbbells up above your chest. This is your starting position.

4. With a slight bend in your elbows, lower your arms laterally until you feel a stretch in your chest. The dumbbells should be level with your chest at both sides.

5. Return your arms to the starting position and squeeze your pecs together. Remember to keep your arms steady throughout the movement.

6. Don’t let the dumbbells touch as they meet at the top, holding for a second in the contracted position. Repeat the movement for the amount of reps you need.

A spotter can be used for additional support should you need it. Remember, you don’t need to lift heavy with this exercise.

If you’re using your arms to lift the weight rather than your chest, then you need to lower the weight; it’s all about the technique and proper form.

Variations of dumbbell flyes and alternatives

When it comes to exercise it’s important to challenge your body to make it stronger. Rather than just increasing the weight of your usual chest exercises, try out some of our variations. They’ll help keep your workouts interesting and help you see that progression you’re looking for.

Pec Dec machine

Most gyms have a machine fly or ‘pec dec’ machine that’s very popular with gym-goers — as you may have already found out.

The pec dec machine mimics the dumbbells in a dumbbell fly, and as you don’t need to stabilize the weight, the exercise should be easier to perform.

To use the machine, simply take hold of the handles and squeeze the weight inwards by bringing your hands together. Touch your fingertips together at the end of each squeeze if it helps. This is a great option to really push out those extra reps as with dumbbells you might struggle to get them.

Bench Cable fly

Another great alternative to keep the workouts fresh are bench cable flyes. They’re one of the best chest exercises to keep your muscles engaged throughout the entire movement.

Set the bench up right in the centre of the cables machine and take a hold of the handles. Lay backwards and keep your back flat against the bench. Keep a slight bend in your elbows and lower your arms out towards your sides, stopping at chest level. Squeeze your pecs on the way back up and repeat.

Bosu ball fly

To make the dumbbell fly a little more challenging, try performing them while leaning on a bosu ball — this will test your coordination and core strength.

This will help you with your coordination and core strength because you are having to keep everything as stable as possible and lifting the weight can be quite challenging.

When on the bosu ball, try to keep your body straight between your knees and shoulders, your head and upper back against the side on the bosu ball, and your feet flat on the ground.

To make any of these movements harder, simply try adding heavier weights, in good time of course.

Common mistakes and how to fix them

Don’t lock your arms

Make sure you keep your elbows bent. You should never fully straighten your arms, or lock them out, as this forces the weight you’re lifting onto the elbows and shoulder joints which increases your chance of injury.

Keep a slight bend in the elbows throughout the exercise to fully engage your chest.


Extending dumbbell flyes too far at the bottom of the rep and hyperextending your arms can potentially cause injury and reduce the work performed by your chest.

Don’t let your elbows drop too far when you’re in the start position, they should remain in line with your torso when you’re lying on the bench.

Pick the right weight

You don’t need to lift anywhere near as heavy as other chest exercises. This isn’t one for ego-lifting.

Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.

Take home message

Dumbbell flyes are, for the most part, underrated and often overlooked. They are just as important as the flat bench press, if you want to get that well shaped chest and the thickness to fill out your t-shirt. It’s the perfect finishing exercise to your chest workout.

Remember to keep the weight light compared to your other lifts on chest — don’t ego-lift.

Having a stronger chest will not only enhance your physique, but assist with daily activities and improve your sporting performance.

Why the Chest Fly Is a Must-Do Upper-Body Exercise

TBH, the chest fly (aka chest flye, dumbbell flye, or pec fly), seems like a total bro move. You’ve probably seen a super-muscly dude lying back on a bench, grunting his heart out to get those dumbbells back up over his chest.

But actually, this under-the-radar upper-body move (demonstrated here by NYC-based trainer Rachel Mariotti) is great to incorporate into any fitness routine-bro or otherwise. Here’s why, and how to do it correctly.

Chest Fly Benefits and Variations

“The fly is great because it’s a nice chest opener and teaches scapular retraction,” says Joey Thurman, fitness and nutrition expert and author of 365 Health and Fitness Hacks That Could Save Your Life. ICYDK, scapular retraction basically means the ability to pinch your shoulder blades together-an action that’s super important for combating poor posture from sitting hunched over a desk or cell phone all day.

It mainly works the chest and shoulders, and a touch of triceps and stabilizing muscles in the shoulder, he says. Meaning, at the very least, it’ll make push-ups a lot easier. A word of warning, though: “People often try to go too fast with this movement and risk injury and not working the proper muscles,” says Thurman. “Remember that this is a chest exercise, so you should feel it in your chest!” (Superset it with a dumbbell bench press to really obliterate your chest muscles.)

The easiest way to scale up or down is to increase or decrease the weight you’re using. Remember: You know you’re using the right amount of weight if the last few reps are difficult (but not impossible) to complete. You can also alter your hand position (ex: palms facing forward or backward) to stimulate different areas in your chest, says Thurman. Or add an extra core challenge by performing dumbbell chest flys on a stability ball or Bosu ball, or using a cable machine instead. (See: Gym Machines That Are Actually Worth Your Time)

How to Do a Chest Fly

A. Lie faceup on a flat bench with a dumbbell in each hand, resting on the tops of thighs with palms facing in. Use your legs to assist in raising the weights, lifting the dumbbells to hold them directly over the chest. Press them up so arms are extended (but not locked) over the center of the chest, with palms facing in to start.

B. Keeping your elbows slightly bent, inhale and slowly lower both arms out to the sides while shoulder blades naturally retract. Pause when dumbbells reach shoulder height.

C. Exhale and squeeze through chest to pull dumbbells back together over chest to return to starting position.

Do 10 to 15 reps. Try 3 sets.

Chest Fly Form Tips

  • Try for a 2- to 3-second negative phase (lowering movement) and a faster positive phase (lifting movement).
  • Keep core engaged and avoid arching the lower back excessively during the lowering movement.
  • By Lauren Mazzo @lauren_mazzo

Blast Your Pecs (Not Your Joints!) With the Cable Chest Fly

How to Do the Cable Chest Fly With Perfect Form

  • Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles.
  • Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Stand with one foot in front of the other.
  • Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position.
  • Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set.

How to Make the Cable Chest Fly Harder (and Easier)

The standing cable fly is a single-joint move intended to maximize tension in a single muscle group. As such, you want to feel the cable chest fly all the way from the stretch at the start of the move to the intense contraction at the end. That’s not possible with too much weight.

Sure, over time you’ll want to increase resistance on the cable chest fly, just as you would on any other strength-training move — but do so slowly. Instead of rushing to add weight, change the tempo. By slowing down the eccentric (negative) phase of the move and holding the contracted position for a second or two, you’ll increase your time under tension — a proven stimulus for muscle growth.

Another way to increase time under tension is the “1.5″ method: Pull the handles together, contracting your pecs fully, then let them go halfway, and bring them together fully again, squeezing your chest muscles as hard as you can. You’ll make the set considerably harder by performing the toughest part of the move twice on each rep — and you’ll feel it even more the next day.

Benefits of the Cable Chest Fly

For people who experience discomfort in their joints during the bench press, cable flys are a great alternative. With proper shoulder-blade stability, the cable chest fly changes the angle of the movement enough to limit the potential stress on the joints.

Cable chest flys also place lots of tension on the muscle through its entire range of motion. That’s not something that can be said of bench-press variations (in which your bones support the weight when your arms are vertical), or dumbbell flys (in which there’s a lot of tension on the muscles when your arms are spread wide, but almost none once your arms are vertical). The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which which can help optimize muscle growth.

What Muscles Does the Cable Chest Fly Work?


It’s in the name of the exercise, folks: the muscles of the chest consist of the pectoralis major and the pectoralis minor, and they’re the targets of the cable chest fly. Of the two, only the pec major is visible, powering adduction of the arms (bringing them together in front of you, as when hugging or clapping), as well as their inward rotation and elevation. The pec minor is located a layer deeper, and draws the shoulder blades down and forward.

Which cable fly angle works the upper chest?

The pec major itself is comprised of two heads, each of which may be worked differently depending on the angle of adduction; an upward angle of movement emphasizes the upper, or clavicular, head, while a lower angle emphasizes the lower, or sternal, head of the muscle. Adopting a low-to-high motion with the cable chest fly exercise will target the upper fibers of the chest.


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Exercise of the week — seated cable fly

THE SEATED CABLE fly is a superb way to work the the pectoralis major, or the large fan-shaped muscle that covers much of your upper chest.

It can be performed a number of ways, be it seated — like we’re demonstrating here, standing, on an inclined or even a declined bench.

The movement is effectively the same for all variations.

If it’s your first time doing this exercise you should familiarise yourself with a cable station, which looks rather basic.

The important thing to remember is to start with a lower weight and work upwards once you gain more confidence, and strength.

Starting position

Position a bench in the middle of the cable station, slightly ahead of the cables and adjust them so they’re at shoulder height as you sit down.

Grab the pulleys from both sides of the station, bringing them into the centre.

Keep a slight bend on your elbow and your back straight. Have the seat positioned upright to help your spine alignment.


Now, start with your arms almost fully extended, with a cable in each hand.

Next, squeeze your chest and bring your hands out and around in front of you, slowly and in a controlled manner as if you’re hugging a very big person.

It’s important to exhale as you perform the movement and inhale as you return to the starting position.

Make sure you use the full range of motion and you don’t lean too far forward, i.e. keep your back pressed against the bench if you’re using one.

You’ll know you’re arching too much if you don’t feel the pressure on your chest, and rather your shoulders.

To make it slightly harder, allow your hands to cross over as they are just about to touch. You’ll really feel a tight squeeze on the chest here.

Here’s a demo of how it should be done…

Source: Sci-Unison Fitness/YouTube

Updated: November 14th, 2019

This post may use affiliate links. As an Amazon Associate I earn from qualifying purchases.

It’s no myth that the cable crossover is one of the best exercises that exists for building a strong and chiselled chest. The cable machine is always a well-loved piece of furniture at any gym, and the cable crossover a popular inclusion in many upper body workout regimes.

But what if you don’t have access to cable machine? Are your chest gains doomed?

Not at all! Luckily, there are a few ways to get around the hurdle of having no cable machine and keep you well on your way to a bigger, stronger chest.

In this article, I’m going to be revealing to you how it’s possible to stimulate the pectoral muscles in the same way that the cable crossover does and highlighting the exercises that will do it best!

Can You Get Cable Crossover Benefits with No Cable Machine?

Absolutely, you can!

You may have heard some experts claiming that it is impossible to spot target through the pectoral muscles, but rather that the chest activates in unison during chest exercises.

Whilst this is partially true, it is possible to put a more significant degree of focus on the upper or lower pectorals through specific movements. The cable crossover is known to place more load on the upper pectoral muscles.

However, this can be manipulated by changing the angles at which you pull the cables. So really, the cable crossover is just one of many ways to work your entire chest.

The benefits of the cable crossover can be easily gained through different chest exercises. People tend to be “stuck in their ways” when it comes to chest exercises, because…. Well, you can’t go wrong with bro science!

But, there are a wide range of workout moves that are effective in sculpting impressive pecs and intensifying your chest day. And many of them place substantial load on your upper pecs – just like the cable crossover, in its traditional form.

Read on to learn about the different alternatives to the crossover, and how to execute them, below! Note, these can all be done easily from a home gym – bonus!

7 Best Alternative Exercises to the Cable Crossover

1. Resistance Band Crossover

Band Chest Crossover

As the name suggests, this one exactly replicates the crossover. The only difference is that you make use of resistance bands as opposed to a cable machine.

Resistance bands are a highly beneficial workout tool. Here’s an example of how many exercises can be done with them.

To do this exercise you need two resistance bands of an appropriate level of resistance, and something to anchor them to, i.e. a power rack.

To correctly perform these, have a band in each hand and walk forward until there is enough tension on the bands. Stand in a split stance and lean forward slightly at the hips, maintaining a straight back.

Lock a soft bend in each elbow and bring your hands together slowly to crossover in front of you, before returning to starting position (where there is still tension on the bands).

Keep your reps slow for maximum time under resistance. This is a great warm-up exercise if you use a band light enough to be able to pump out heaps of reps!

2. Flat Bench Dumbbell Fly

How To: Dumbbell Flys On A Flat Bench

Most people have heard of the flat bench dumbbell fly. This exercise allows you to push more weight, and isolate your pectoral muscles further, given your bodyweight is supported by a bench.

This is unlike the cable crossover, whereby you require full body activation to stabilize.

To do this exercise, you will need two dumbbells of a suitable weight and a flat bench. Lie on the bench with your feet flat on the floor, knees bent at 90-degrees. Start with the dumbbells on extended arms, palms facing each other, above your chest.

Place a small bend in your elbows, and locking that position, open your arms until they are parallel to the floor, and then pull back to starting position.

Keep your reps slow and controlled. This exercise is great for fewer reps over more sets. However, it can be done in a high rep fashion or until fail, at the end of a workout for maximum fatigue!

Note, for beginners – don’t bite off more than you can chew with regards to the weight, as this will set you up for shoulder injury.

3. Incline Dumbbell Fly

How to Do an Incline Dumbbell Fly | Chest Workout

Like the flat bench dumbbell fly, this exercise follows the same movement pattern, but is done on an incline bench. This means you will feel significant load placed on your upper pectoral muscles, making it a great alternative to the cable crossover.

To do this exercise, set your bench at about a 45-degree incline. Sit on the bench and start with the dumbbells on extended arms above your chest, palms facing each other.

Then complete a fly as you would in a flat bench fly, by placing a small bend in your elbows, and opening your arms until they are parallel to the floor.

As this exercise is so like the flat bench dumbbell fly, it can be done in a similar rep range.

If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here.

4. Single Arm Dumbbell Bench Press

How To Do A Single Arm Dumbbell Flat Bench Press

If this isn’t the first article of mine you’re reading, you’ll know I’m a huge fan of unilateral exercises!

Unilateral exercises allow you to load and work one side of your body at a time. These types of exercises are great for building equal strength and mass through the left and right sides of your body.

You can find out more about unilateral exercises, here.

The single-arm dumbbell bench press is a great all-around chest exercise, and whether you need an alternative to a cable crossover or not, you should be doing it. You only need one dumbbell of an appropriate weight to perform this exercise. A flat bench is optimal, but you can also do it on the floor.

To do this exercise correctly lie on the bench with your knees bent at 90-degrees and your feet flat on the floor. Start with the dumbbell in your weaker arm on a bent elbow, palm facing inwards, near the side of your chest.

From here, push the weight up and back down in a straight line; your core and ‘other side’ will have to lockdown as to not roll off the bench.

Try anywhere between 8 to 15 reps of this exercise with as much weight as you can safely manage.

5. T-RX Cable Push Up

TRX Push-up Progression – Exercise Demo

T-RX cables are amazing for building functional strength. Of course, within their wide range of exercises is a fantastic alternative to the cable crossover. A reverse cable crossover, if you like.

I love this exercise, not only because it requires full-body activation, but because it provides endless room for progression, as you can adjust the amount of your body weight you’re loading by the position you assume.

Technique is everything when it comes to this exercise, so make sure you watch the demonstration video below to stay safe!

You will need a T-RX cable (like these) and somewhere to attach it to for this exercise. This cable crossover alternative is much like a push-up, only the tension is “on” all the time.

Hold the handles on extended arms in front of your chest and have your feet shoulder-width apart. By adjusting the position of your feet, you can have your body anywhere from parallel to the floor to 45-degrees to the floor (if you’re just starting out).

Keep your core tight to help you maintain a straight line from your head to your toes, and a neutral spine.

Lower yourself towards the floor until your hands have reached the outside of your shoulders. Have your elbows tucked in, lower yourself down and then push back up.

Make sure you don’t overdo the range by lowering yourself down too far, as to ensure your shoulders remain injury-free.

The reps you complete in this exercise would be specific to your training goals, but commonly this exercise is performed for 5 to 15 reps.

6. Chest Dips

How to Do a Chest Dip | Chest Workout

Not to be confused with tricep dips, chest dips specifically target your pectoral muscles, making them a great alternative to the cable crossover.

This exercise is difficult as you need to be able to support your entire body weight, unless you have a supported dip machine. If you have dip bars with no support plate, you can always get a friend to spot you or assist you by holding your legs, if you require help in the beginning.

To perform chest dips correctly, start by holding your body above the bars on extended (locked) arms. From here, whilst inhaling, lower yourself downwards with your elbows pointing outwards a little, and your torso angled forward at roughly 30-degrees.

Once you reach the point where you feel a minor stretch through your pectoral muscles, push back up whilst creating a mind to muscle connection with your chest and exhaling.

At the top of the movement, be sure to fully contract the muscles and hold for a second or two before going into your next rep.

The number of repetitions you do in this exercise would be specific to your abilities and training goals, and whether you have assistance. Once you have mastered dipping your bodyweight, you can add weight by making use of a weight belt.

If you’re looking to add a weight belt to your home gym, check these out.

7. Standing One-Arm Landmine Press Coaching the Landmine Press

This exercise is my favorite of all the cable crossover alternatives I have covered today. It is also a unilateral exercise and I’ve made it clear that I am pro those!

This exercise is better suited to the more seasoned lifter, as it requires control and a general level of strength that is built over time. The standing one-arm landmine press is a great exercise for creating mass through the chest, as well as functional strength through the shoulders.

To perform this exercise, you will require an Olympic barbell and some weight plates. A landmine attachment is preferable, but not essential, as you can place the barbell in a corner for similar effect.

If you’re in need of a barbell to complete your home gym (and complete this exercise), here are some good recommendations.

There is a half-kneeling version of this exercise too, but I’m going to cover the more advanced version – the standing one-arm landmine press.

To perform this lift, have the barbell in a landmine attachment or in a corner, with the opposite end loaded with weight plates, suitable to your strength. Hold the end of the bar with one hand and stand with your feet shoulder-width apart.

Push your hips back slightly and maintain a soft bend in the knees. Start with your hand holding the barbell by your shoulder, elbow by your side. From here, engage your core and push the bar away from your body until your arm is fully extended.

Squeeze your chest, hold for a second and then return slowly to starting position. Repeat all repetitions on one side, before working the other side. And remember, it’s beneficial to start on your weaker side.

I enjoy doing this exercise in low amount of reps over 4 or 5 sets!

Wrapping Up

There you have it – 7 of the best alternatives to the cable crossover for you to dig in to!

I hope you enjoyed this article and feel confident in trying out some of these exercises in your next chest workout.

Nobody likes to miss out on chest gains and functional strength. So, just because you don’t have access to a cable machine, doesn’t mean you need to bench press until the end of time, or until your back fuses to the bench.

Your pectoral muscles are an important part of helping facilitate forward shoulder movement and bringing your arms across your body. Including a chest day as part of your workout regime will ensure a well-balanced muscular system!

Got any other alternatives everyone should know about? Let us know in the comments section below!

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