Enzo Foukra advises against side bends using two dumbbells because the counterbalance effect negates muscular work and the load places excessive stress on the spine; he recommends prioritizing cable crunches and woodchoppers to better target the obliques.

noli's read

The argument regarding the counterbalance is mechanically sound: using two dumbbells simultaneously stabilizes the torso and reduces the tension exerted on the obliques compared to a unilateral load. Regarding spinal stress, biomechanical research (e.g., McGill's studies on the spine) confirms that weighted side bends generate significant shear forces on the intervertebral discs, which can indeed be problematic for some individuals. While the movement is not inherently dangerous for everyone, it is often poorly executed and lacks efficiency compared to exercises that utilize rotational and anti-lateral stabilization functions. The suggested alternatives, such as the woodchopper, are widely recognized in sports science literature for their ability to engage the obliques through rotation and stability control. This approach is consistent with current principles of functional physical conditioning.

the sources

No named source held this one up — that absence is part of the verdict.