Man makers, to build muscle, strengthen, and boost cardio

The Man maker is a comprehensive exercise often used in cross-training and physical conditioning. With just two dumbbells as tools, it combines several movements to create an ultra-functional sequence: core engagement, pushing, pulling, squatting, and overhead pressing.

And it's not just for show: it's a test of physical and mental strength.

When executed correctly, it becomes a formidable weapon to transform your physical condition, so we're telling you all about it!

Which muscles are targeted by Man makers?

The Man maker targets the entire body, with a significant demand on cardio and core engagement. Among the main activated groups:

• Pectorals, triceps, and deltoids: during the push-up and overhead press
• Lats and biceps: via the dumbbell row in plank position
• Quadriceps, glutes, hamstrings: during the full squat with dumbbells
• Abdominals and core muscles: constantly engaged to stabilize the plank position and the entire movement
• Shoulders and traps: heavily involved in the final push press

Who is it for?

The Man maker is an intermediate to advanced exercise, due to the coordination and fatigue it induces.

• Beginners: can break down the movement (e.g., push-up separately, row separately) or use light dumbbells.
• Experienced individuals: will find it an excellent tool for conditioning and overall strengthening.
• People with wrist or shoulder pain: be careful to warm up thoroughly and control the execution, especially in the plank position.

How to execute a Man maker correctly?

Starting position:
Stand with a dumbbell in each hand, feet hip-width apart.

Full execution:

• Place the dumbbells on the floor and lower into a plank, hands on the dumbbells.
• Perform a full push-up.
• Perform a unilateral row on each side, without moving your hips.
• Bring your feet under your hips, then stand up with the dumbbells.
• Follow with a full squat, dumbbells at your shoulders.
• Finish with an overhead push press.

That's one repetition. Breathe and then repeat.

Our advice: keep your core engaged at all times, especially in the plank and rowing phases, to avoid arching your back.

How to incorporate Man makers into your workout?

Man makers are perfect for short but intense sessions:

• WOD or circuit: 4 to 6 repetitions per round, followed by other movements (burpees, kettlebell swings, etc.).
• At the end of a session: 3 rounds of 5 Man makers to finish on a spicy note.
• Tabata / HIIT: 20 sec of Man makers, 10 sec of rest, repeated 8 times.

Use moderate loads: too heavy = loss of technique and reduced cardio efficiency.

Good or bad exercise?

Why it's a great exercise:

• Time-saving (full-body + cardio).
• No need for machines.
• Excellent for calorie burning and functional strength training.
• Transfers to sports activities or daily life.

Things to watch out for:

• Rapid fatigue → technique can degrade
• Risk of injury if you arch your back or rush transitions
• Don't exaggerate the volume, especially at the beginning

There is an alternative: the devil press
Less complex but just as brutal, the Devil press removes the rowing/squat phases while maintaining high intensity.