Man Maker

The man maker is one long rep with two dumbbells: a push-up, a row with each arm, then a stand and a press. It works nearly every muscle you have and spikes your heart rate.

How to do the Man Maker

1. Place two hex dumbbells on the floor shoulder width apart and take a plank with your hands on the handles and your feet wide.
2. Do a push-up, lowering your chest to the floor with your body in one line.
3. Row the left dumbbell to your ribs, set it down, then row the right, keeping your hips square.
4. Jump your feet in, stand up with the dumbbells and press them overhead. Lower them to the floor for the next rep.

Common mistakes

• You rush the push-up and your hips sag. Slow down and keep your glutes and core tight on every rep.
• Your hips twist on the rows. Spread your feet wider and row slowly.
• You arch your back on the press. Squeeze your glutes and press straight up with your biceps by your ears.

Equipment and setup

Hex or flat-sided dumbbells are safest, because round ones can roll. Stagger uses a pair of 20 lbs (9 kg) for 6 reps a round. It looks like the devil press, but it adds a push-up and rows.

If the move is too long for your space, skip the press and finish each rep standing.

Easier and harder versions

Easier: Skip the push-up, or step your feet back and in instead of jumping.

Harder: Add a clean before the press or use heavier dumbbells.

Workouts that use the Man Maker

More full-body exercises