# Man Maker

URL: https://heatsy.app/ex/man-maker

Also known as: Manmaker, Man Makers, Man-Maker, Dumbbell Man Maker

Body region: Legs, Chest, Back, Shoulders, Core, Glutes

## Muscles

- Main: Deltoid, Pectoralis Major, Latissimus Dorsi, Gluteus Maximus, Vastus Lateralis
- Helps: Serratus Anterior, Trapezius, Rhomboids, Rectus Femoris, Vastus Medialis, Biceps Femoris, Triceps
- Holds: Erector Spinae, Rectus Abdominis, External Oblique, Transversus Abdominis

## Equipment

- Dumbbells

## Technique

1. Stand with a dumbbell in each hand, then place them on the floor and step or jump your feet back into a high plank with the dumbbells under your shoulders.
2. Do a push-up, then row one dumbbell to your hip and lower it, and row the other.
3. Step or jump your feet forward to the dumbbells and, holding them, stand up while cleaning them to your shoulders.
4. With the dumbbells at your shoulders, squat down, then press them overhead as you stand.
5. Lower the dumbbells to the floor and start the next rep.

### Cues

- Use hex dumbbells that will not roll and keep a wide stance in the plank.
- Keep the hips level during the rows.
- Move at a pace that keeps every part of the rep clean.

### Common mistakes

- Using round dumbbells that roll away under the hands.
- Twisting the hips open during the rows.
- Rounding the back when the dumbbells go to the shoulders.
- Pressing with a leaning back instead of squeezing the glutes.

## Alternatives

- [Devil's Press](https://heatsy.app/ex/devils-press)
- [Dumbbell Thruster](https://heatsy.app/ex/dumbbell-thruster)
- [Renegade Row](https://heatsy.app/ex/renegade-row)