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Rotary Torso Machine (Works Obliques)

This machine locks hips into position so only your waist moves. This puts you in a very inefficient position and puts a lot of torque on the spine, says Schoenfeld. "It's especially dangerous when initiating the movement -- that’s when there's greatest stress on the spine."

Safer Pick: Wood chops with a medicine ball This move is more effective and less stressful to the spine.

Stand with feet slightly wider than shoulder width apart and extend a light-to-medium medicine ball (5 to 6 pounds) in front of you. Bend knees and hips, dropping into a squat as you bring the ball down to touch your left foot, shin or knee (depending on your flexibility). Rise up out of the squat as you simultaneously rotate and raise the ball up and across your opposite side, as if throwing it over your opposite shoulder. Do 10 lifts to each side for two sets.

(CREDIT: fStop Images/The Agency Collection/Getty Images)
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