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Full body

Man Maker

The Man Maker is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 10%, quads (vastus lateralis) 10% and mid chest 9%.

Also known as: dumbbell man maker, man makers

Level: AdvancedEquipment: DumbbellMulti-joint (compound)

How to do it

  1. Start in a plank with the hands on two dumbbells, feet a little wider than hip-width.
  2. Do a push-up, then row one dumbbell to the hip and set it down, then row the other.
  3. Jump the feet in toward the dumbbells.
  4. Clean the dumbbells to the shoulders and drop into a squat.
  5. Stand up and press the dumbbells overhead, then lower them to the floor for the next rep.

Tips

  • Widen the feet in the plank to stop the hips from twisting during the rows.
  • Pull the elbow back past the ribs on each row.
  • Keep each part crisp rather than rushing the sequence.

Common mistakes

  • Rotating the hips to lift the dumbbell in the row.
  • Rounding the back when cleaning the dumbbells.
  • Pressing with the elbows flared and the back arched.

Muscles worked by the Man Maker

  • Gluteus maximus Primary10%
  • Quads (vastus lateralis) Primary10%
  • Mid chest Primary9%
  • Front delts Primary9%
  • Quads (vastus medialis) Secondary9%
  • Upper abs Secondary5%
  • Spinal erectors (lower back) Secondary5%
  • Hip flexors Secondary5%
  • Lats (upper) Secondary5%
  • Triceps (lateral head) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Lower abs Minor4%
  • Hamstrings (biceps femoris) Minor4%
  • Quads (rectus femoris) Minor4%
  • Rhomboids Minor3%
  • Triceps (long head) Minor3%
  • Obliques Stabilizer3%
  • Serratus anterior Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding a load throughout. A renegade row, clean and press on top of the burpee. Drop to the floor, push up, jump the feet in and jump up: a full-body pattern of squat, push and jump with the core holding the plank.

Man Maker alternatives

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Frequently asked questions

What muscles does the Man Maker work?

Mainly the gluteus maximus, quads (vastus lateralis), mid chest and front delts. The quads (vastus medialis), upper abs, spinal erectors (lower back), hip flexors, lats (upper) and triceps (lateral head) assist.

Is the Man Maker good for beginners?

The Man Maker is rated advanced. If you are new, learn the Barbell Burpee first and build up from there.

What is a good alternative to the Man Maker?

For example the Barbell Burpee, Barbell Complex and Bear Complex. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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