two dumbbells on either side of a weights bench
on the bench with one leg, with the other leg to the side
over the weights bench until your body is parallel to the bench
the body with the kneeling arm
the dumbbell from the floor with the other arm and bring it to bench height
the dumbbell towards your midriff until it touches you
the dumbbell back to bench height
the dumbbell on the floor after you finish all repetitions and swap sides
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