Surfing Fitness: Exercises to Improve Your Paddling Power

20 December 2025

Alright, surf’s up — but wait, are your arms jelly halfway through your session? Do you feel like you're paddling a cement mixer while your buddies are catching waves like it’s no big deal? Yeah, we've all been there. It turns out, catching waves isn't just about timing and balance — it's about solid paddling power. That’s your secret sauce.

No paddle, no wave. It’s that simple.

So if you're looking to up your game and paddle like a sea lion on an espresso kick, you're in the right place. This guide is packed with fun, effective, and totally surf-approved exercises to turn your shoulders, back, and core into paddling powerhouses. Let’s dive in (pun totally intended).

Why Paddling Power Matters More Than You Think

Before we start doing push-ups on a medicine ball or rowing like we’re in a Viking ship, let’s break down why paddling power is the make-or-break skill in surfing.

You're Literally Paddling 90% of the Time

Think about your last surf session. How much time did you spend actually riding waves? Yeah... maybe 5% if you're lucky. The rest? Paddling out, paddling to position, paddling for your life to get into the wave.

And if you’re gassed by the second set, well, you’re just floating furniture at that point.

Paddling Efficiently = More Waves

Stronger paddling doesn't just keep you moving — it helps you position faster, catch more waves, and recover between sets faster. Basically, it’s surf-stoke insurance.

The Muscles That Make It Happen

Spoiler alert: it's not all arms. In fact, if you're only training your arms, you're missing the big picture.

Here’s the dream team of paddling power:

- Lats (Latissimus Dorsi): These are the wings of your back — your paddling engines.
- Deltoids and Rotator Cuff: Shoulder stability is key. No one wants a rotator cuff shred mid-session.
- Core: It's the transmission connecting upper and lower body effort.
- Triceps and Biceps: Secondary players, but they assist in the pulling motion.
- Lower Back and Glutes: They keep your torso up and stable on the board.

Basically, you need a balance of strength, endurance, mobility, and a splash of ocean grit.

Warm-Up: Don’t Skip It, Bro

Picture this: You paddle out cold, tense, and stiff, and then — pop — something snaps. Not the best way to start your sesh.

Spend 5–10 minutes warming up with moves like:

- Arm circles
- Jumping jacks
- Cat-cows
- Dynamic shoulder stretches
- Light band pull-aparts

Loosen the hinges before you go full beast mode, okay?

1. Resistance Band Lat Pulldowns (Surf God Lats Incoming)

When it comes to mimicking the paddling motion, this one takes the crown. Grab a resistance band and attach it to something overhead.

How To:

1. Kneel on the floor facing the anchor point.
2. Grab the band with both hands.
3. Pull down and back like you’re doing a paddle stroke.
4. Return slowly, and repeat.

✅ 3 sets of 15 reps

This is your dryland paddling practice. Low risk, high reward.

2. Push-Ups (With a Surf Twist)

Push-ups are classic for a reason — they build core, chest, and shoulder strength. But let’s spice it up for surfers.

Try This:

- Do 3 rounds of 15 push-ups
- Toss in surf pop-ups at the end of each round
- Bonus: Elevate your feet on a BOSU ball for more core burn

Pop-ups simulate getting to your feet quickly, so you're not flopping like a fish out of water when it’s go-time.

3. Superman Holds (Because You Totally Are One)

Lie on your stomach and lift both your arms and legs like you’re flying. It sounds chill, but your lower back and glutes will be howling in 20 seconds.

Why Bother?

This move strengthens the muscles you use to stay arched and positioned on the board. No duck-posing here — this is functional strength.

✅ 3 x 30-second holds

4. Dumbbell Rows (Build That Paddle Pull)

Rows are the bread and butter of paddling strength. They hit your lats, traps, and rhomboids — basically all the muscles that beg for mercy mid-surf.

Pro Moves:

- Use a bench or one-arm supported position
- Keep the motion smooth and controlled
- Focus on squeezing your shoulder blade at the top

✅ 3 sets of 10–12 reps per arm

5. Plank to Push-Up (Brace Yourself — Literally)

You need core strength to stay stable while paddling, not to mention popping up. Plank to push-up gives you both — in spades.

How To:

1. Start in a forearm plank.
2. Push up onto your hands, one arm at a time.
3. Lower back down to forearms.

✅ Go for 3 sets of 10 reps

You’ll feel it in your abs, shoulders, and ego.

6. Medicine Ball Slams (Unleash the Fury)

This is a full-body, explosive move that fires up core, shoulders, and your inner caveman.

What You’ll Need:

- A medicine ball (or something similar you can slam without breaking things)

How To:

- Lift it overhead with both hands
- Slam it to the ground like it's the last wave of the set
- Pick it up and repeat

✅ 3 rounds of 10 slams

7. TRX Rows (Bodyweight Paddling Strength)

No gym? No problem. TRX rows are a killer way to build back, shoulder, and grip strength using nothing but your own body.

Instructions:

- Anchor your TRX straps
- Lean back and walk your feet forward
- Pull yourself up with control

✅ 3 sets to failure (or until your arms start negotiating for peace)

8. Swim Laps (Yes, Like… Actually Swim)

This one’s no joke. Swimming is the ultimate surfing cross-train. You build lung capacity, water confidence, and paddling endurance all at once.

Try intervals like:

- 10 x 50 meters at 80% effort
- 30-second rest in between

Bonus points for using a kickboard to mimic surf paddling.

9. Shoulder Mobility Drills (Longevity, Baby)

Strong shoulders are cool. But healthy ones? Way cooler.

Stretch and rotate those big joints with:

- Shoulder circles with resistance bands
- Wall angels
- Doorway pec stretches

Spend 5–10 minutes a day maintaining mobility and avoiding injuries. Nothing ends a surf season faster than a rotator cuff going rogue.

10. Core Circuit (The Ultimate Surfer Gut-Check)

Last but never least — your core is more than abs-for-abs-sake. It's your power center.

Try this circuit:

- 30 sec Russian Twists
- 30 sec Boat Hold
- 30 sec Bicycle Crunches
- 30 sec Mountain Climbers

Rest 60 seconds. Repeat 3 rounds.

You’ll paddle longer, pop-up faster, and twist through turns with style.

Pro Tips to Keep the Stoke High

- Consistency Wins: Doing a few of these exercises twice per week is better than one monster session a month.
- Mix It Up: Don’t let it get stale. Add new tools, change reps, go underwater (not literally... unless you're swimming).
- Rest Up: Recovery is part of the gains. Sleep, eat well, and hydrate like you're heading into a desert.

Final Thoughts: Paddle Like You Mean It

Surfing's tough — not gonna lie. But paddling? That’s the grunt work that pays off when you hit your stride and glide into a glorious green wave.

Think of your paddling power like the engine in a high-performance car. You want it strong, efficient, and reliable when the swell hits just right.

So put in the work, sweat a little, and soon you’ll be paddling circles around your mates. Or at least keeping up without gasping like a beached seal.

Now go hit those workouts — the waves are waiting.