Dumbbell Man Maker
Also known as: man makers, man maker, man maker exercise, dumbbell man makers
One rep chains a push-up, a row to each side, and a clean into an overhead press, so a single pair of dumbbells taxes nearly everything you have - grip, shoulders, and lungs usually fail before any one muscle does. Pick a weight you could strict press for ten, because the rows and plank transitions punish anything heavier.
How to do the Dumbbell Man Maker
- Place two dumbbells on the floor shoulder-width apart and grip the handles in a high plank; feet hip–shoulder width, core braced, wrists neutral.
- Lower into a controlled push-up, keeping a straight line from head to heels.
- Shift weight slightly and row the right dumbbell toward your ribs without rotating the torso; return it to the floor and repeat with the left.
- Jump or step your feet to the outside of the dumbbells, keeping your back flat and hips down.
- Drive through the legs and hips to clean the dumbbells to the shoulders, catching with elbows forward in a partial squat.
- Stand tall and press the dumbbells overhead until arms are fully extended and ribs stay down.
- Lower the dumbbells back to the shoulders, then hinge to place them on the floor with a neutral spine.
- Kick or step your feet back to the plank position and repeat for the next rep.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Delts · Shoulders
The rear delts do a lot of work on face pulls and wide, high rows, where the elbows travel out to the sides.
Secondary
- Pectorals
- Triceps
- Lats — The lats pull the upper arm back toward the hip, and they take over more as the elbows stay close to the body and the pull goes toward the waist.
- Abs
- Quads
- Glutes — On bent-over and squat-row variations the glutes and hamstrings hold the hinge position and should feel a steady tension in the back of the hips.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Man Maker work?
The Dumbbell Man Maker primarily works the delts. It also involves the pectorals, triceps, lats, abs, quads and glutes, which assist the movement and stabilise the joints.
Is the Dumbbell Man Maker good for beginners?
Not as a starting point. The Dumbbell Man Maker is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Dumbbell Man Maker?
If you cannot do the Dumbbell Man Maker, try the Single Arm Bench Supported Dumbbell Rear Delt Row, the Barbell Rear Delt Row or the Cable Seated Rear Delt Row. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Man Maker, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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