Man Maker (Dumbbell)

A full-body dumbbell exercise combining a plank row, push-up, and clean into one explosive compound movement.

Instructions

1. Start in a plank position with hands holding dumbbells, feet hip-width apart.
2. Row the right dumbbell to your chest, keeping your elbow tight to your body and core engaged.
3. Row the left dumbbell to your chest while maintaining plank position.
4. Perform a push-up by lowering your chest toward the floor and pushing back to plank.
5. Clean the right dumbbell to shoulder height, then clean the left dumbbell.
6. Stand up, pressing both dumbbells overhead if desired.
7. Return to starting plank position and repeat.

Tips

• Keep your core tight and hips level throughout the entire movement
• Move with intention and control rather than speed
• Avoid rotating your hips or shoulders when performing the rows
• Maintain neutral grip with dumbbells throughout
• This is an advanced movement; master individual components before combining