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AdvancedFull BodyDumbbellCompound

Dumbbell Man Maker

An advanced, full-body exercise that combines a push-up, row, squat, and overhead press. Man makers build strength, conditioning, and coordination.

Dumbbell Man Maker demonstration

Visual demonstration — Dumbbell Man Maker

Muscles Worked

Chest (Primary)ShouldersLegs

Step-by-Step Instructions

  1. 1Start with a dumbbell in each hand in a plank position.
  2. 2Perform a push-up, then row each dumbbell to your side.
  3. 3Jump your feet forward into a squat, stand, and press the dumbbells overhead.
  4. 4Return to the starting plank and repeat.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your core tight during the plank and row.
  • Use a moderate weight to maintain form.
  • Move smoothly through each transition.

Common Mistakes to Avoid

  • Letting hips sag during planks.
  • Using excessive weight at the expense of form.
  • Rushing through the movement.

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