How to do the Man Maker
Primary: Full Body · also works Chest, Upper Back, Quads, Glutes, Front Delts, Core. Also called: dumbbell man maker, burpee row press.
Step by step
- 1
Stand holding a light dumbbell in each hand, then squat down and place them on the floor shoulder-width apart.
- 2
Jump or step your feet back into a push-up position with your hands on the dumbbells.
- 3
Perform a push-up, then row one dumbbell to your hip and then the other.
- 4
Jump or step your feet back toward your hands and stand up, cleaning the dumbbells to your shoulders.
- 5
Press the dumbbells overhead, then lower them and repeat.
Coaching cues
- Use hexagonal dumbbells and a light weight
- Keep hips square during the rows
- Step instead of jump to lower the impact
Common mistakes
- Going too heavy and losing form on the rows
- Letting the hips sag during the push-up
- Rushing and skipping the lockout overhead
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Man Maker alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Man Maker work?
Primary: Full Body. Secondary: Full Body, Chest, Upper Back, Quads, Glutes, Front Delts, Core
How many sets and reps of Man Maker should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Man Maker?
Same movement pattern, different equipment: Burpee, Renegade Row, Dumbbell Thruster, Push-Up, Jumping Jack, Shadow Boxing.
Is the Man Maker good for beginners?
It is an advanced movement. Build up through the easier alternatives first.