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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
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