Man Maker
- Advanced
- Dumbbell
The man maker stacks four patterns into one repetition. From a high plank with a dumbbell under each shoulder you press through a push-up, row one bell and then the other while keeping the hips square, bring the feet to the hands, then clean the pair to the shoulders and press overhead. The renegade row and the dumbbell squat to overhead press each rate as advanced on their own.
Load stays light relative to any single component, because the limiting factor is trunk control under fatigue rather than pressing or pulling strength.
How to do the Man Maker
- Set two dumbbells on the floor about shoulder-width apart and take a high plank with one hand on each handle.
- Lower your chest toward the dumbbells and press back up, keeping your hips level and your feet wide enough to stay stable.
- Row the right dumbbell to your ribs without letting the hips rotate, lower it under control, then repeat on the left.
- Step or jump both feet up outside your hands so you finish in a deep squat with the dumbbells still on the floor.
- Stand and clean both dumbbells to your shoulders, then press them overhead until your elbows lock out.
- Lower the dumbbells to your shoulders and back to the floor, then return to the plank to start the next repetition.
Muscles worked
- Primary:
- Quads, Shoulders, and Back
- Secondary:
- Chest, Triceps, Core, and Glutes
Why train it
- Covers push, pull, squat and press patterns inside a single repetition, so a short set does a lot of work.
- Drives heart rate high with nothing but a pair of dumbbells, which suits circuits with limited floor space.
- Exposes trunk stability under fatigue, because the rows require anti-rotation control mid-set.
Common mistakes
- Letting the hips rotate during the row, which turns the plank into a twist and pulls load off the working side.
- Setting the feet too narrow in the plank, which makes the base unstable and forces you to cut the row short.
- Flaring the ribs and arching the spine on the press, which shifts load off the shoulders and onto the lower back.
- Chaining the four parts together before each one is clean, which is the fastest way to lose form once fatigue arrives.
Frequently asked questions
What muscles does the Man Maker work?
The Man Maker trains the quads, shoulders, and back as the main targets. Expect the chest, triceps, core, and glutes to take some of the load as well.
What equipment do I need for the Man Maker?
The Man Maker needs a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Man Maker suitable for beginners?
Not as a starting point. The Man Maker is rated advanced: it asks for control under load that only comes from months of easier work, and the cost of a bad rep is higher here than it is anywhere else on this page. Build up to the Man Maker through the alternatives below.
Can I do the Man Maker at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Man Maker should I do?
Work in time, not reps: 10 to 30 minutes steady, or 20 to 40 second efforts with equal rest when you want intervals. Two or three sessions a week sits well alongside lifting.
What are good alternatives to the Man Maker?
Jumping Jack, Rowing Intervals, and Barbell Thruster train the same primary muscles as the Man Maker. Pick whichever one matches the equipment in front of you.