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All full body & conditioning exercisesFull Body & Conditioning · Gym

Man-Maker

Push-up, row, squat clean, and press. The dumbbell complex of doom.

AdvancedDumbbells4 × 6–8
Man-Maker demonstration thumbnail — Dumbbell Man Makers: The Ultimate Guide with Modifications for All Levels
Full bodyDumbbells

Man-Maker

Demo · FITBODY with Julie Lohre

Verified Man-Maker demonstration by FITBODY with Julie Lohre. Click to play.

How to do the Man-Maker

  1. 1Push-up on dumbbells
  2. 2Row from plank
  3. 3Explode into press

Benefits of the Man-Maker

  • Trains full body — sustained output, coordination and whole-body control through a full, controlled range of motion
  • Also trains chest, back, shoulders as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services