Dumbbell Man Maker
Full-body dumbbell complex combining push-up, renegade row, clean, and thruster that targets chest, back, shoulders, quads, and glutes for strength, power, and conditioning; scales with weight or modifications.
About Exercise
Equipment
Dumbbells
Difficulty
5/5 • Intermediate
Primary Muscle Groups
Chest, Lats, Shoulders, Quads
Secondary Muscles
Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Lats
8/10Teres Major
Shoulders
8/10Anterior Delts, Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Triceps
6/10Abs
6/10Rectus Abdominis
Hamstrings
5/10Programming
Typical Rep Range
4-12 reps
Rest Between Sets
90-180 seconds • Longer for recovery in complexes
How to Perform
Stand holding a dumbbell in each hand at shoulder width, feet shoulder-width apart. Squat down to place dumbbells on floor under shoulders.
- Step feet back to high plank gripping dumbbells, body straight.
- Lower chest to floor in push-up, elbows tucked.
- Press up to plank.
- Row right dumbbell to hip, balance on left hand.
- Lower right dumbbell, repeat row on left.
- Step feet forward outside dumbbells into squat.
- Clean dumbbells to shoulders by driving hips and knees.
- Dip slightly and thruster-press dumbbells overhead fully.
- Lower dumbbells to shoulders, squat to place on floor, repeat.
Coaching Tips
Form Cues
- Keep core tight
- Elbows tucked in push-up
- Avoid torso rotation in rows
- Drive hips explosively
- Full arm lockout overhead
- Neutral spine always
Breathing
Inhale during push-up descent and rows; exhale forcefully on clean, press, and stand-up; brace core throughout.
Tempo
2-0-1
Range of Motion
Plank straight from head to heels; push-up chest to floor or elbows 90 degrees; rows elbow to hip; clean to shoulders with full hip/knee extension; thruster arms locked overhead.
Safety
Safety Notes
- Avoid if acute shoulder or back injury
- Start with light weights
- Use hex dumbbells for stability
- Widen feet for balance if needed
- Stop if wrist pain occurs
- Ensure clear space around
Spotting
No spotter needed; perform solo with light weights or use safeties like dropping option if solo heavy lifts.
Common Mistakes
- Rounding back in plank
- Rocking during rows
- Incomplete clean extension
- Rushing transitions
- Over-arching in thruster
- Poor shoulder stability
When to Avoid
- shoulder impingement
- lower back pain
- wrist instability
Flexibility Needed
- shoulder flexion to 180 degrees
- hip mobility for squat
- ankle dorsiflexion for plank
Build Up First
- master push-up form
- proficient renegade row
- learn dumbbell clean technique
Also known as
Man Maker, Dumbbell Manmaker, DB Man Maker
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Bench Press with Resistance Band
Dumbbells, Bands
Chest, Shoulders
Dumbbell Clean and Jerk
Dumbbells
Glutes, Quads
Dumbbell Clean and Press
Dumbbells
Quads, Glutes
Dumbbell Single-Arm Clean and Jerk
Dumbbells
Quads, Glutes
Dumbbell Alternating Bench Press
Dumbbells, Flat Bench
Chest, Shoulders
Dumbbell Arnold Press
Dumbbells
Shoulders
Dumbbell Arnold Press on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Barrel Chest Press
Dumbbells, Incline Bench
Chest
Dumbbell Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Bird Dog Row
Dumbbells
Lats, Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
