Mia Yoursurfwave
If you’ve ever paddled out and felt your arms burn out before catching a wave, you already know how important upper body strength is for surfers. The good news? You don’t need a gym or even the ocean to build paddle power. With smart at-home surf training upper body routines for paddling, you’ll gain endurance, improve your stroke, and be ready for longer surf sessions.
Let’s dive into why this type of training matters and the exact routines you can do right now.
Why Upper Body Training Matters for Surfers
The Connection Between Paddling and Endurance
Paddling is the foundation of surfing. Around 85–90% of your time in the water is spent lying down, digging through waves with your arms. Without strong lats, shoulders, and triceps, you’ll fatigue before you can even attempt a wave. That’s why surf fitness is such a game-changer—it extends your stamina both on land and in the lineup.
How At-home Surf Training Enhances Performance
Surf conditions aren’t always consistent, but your training can be. By sticking to at-home surf basics, you can mimic paddling mechanics and strengthen the exact muscles you need without relying on waves.
Getting Started with At-home Surf Training
Essential Space and Setup
You don’t need fancy equipment. A yoga mat, a bit of floor space, and maybe a wall or chair will set you up for most drills.
Equipment You Can Use (or Skip)
Resistance bands and dumbbells help, but even a loaded beginner surfboard backpack alternative (filled with books) works just fine for rows and presses.
Warm-up Tips Before Paddling Drills
Never skip warm-ups. Think of it like waxing your board—it prepares your body for performance. Shoulder rolls, cat-cows, and light indoor exercises are enough to get your joints primed.
8 At-home Surf Training Upper Body Routines for Paddling
1. Push-up Variations for Surf Strength
Push-ups are a surfer’s bread and butter, hitting chest, shoulders, and triceps.
- Classic Push-ups: Hands under shoulders, elbows tucked.
- Wide-arm Push-ups: Mimic paddle reach with extra chest activation.
- Decline Push-ups: Feet elevated—boosts explosive strength for paddling bursts.
2. Resistance Band Paddle Pulls
Anchor a resistance band to a doorknob. Pull back in a swimming motion, one arm at a time. This directly mimics your stroke in the lineup and is one of the most surf-specific training routines you can do at home.
3. Plank to Shoulder Tap Combo
Start in plank, then tap alternating shoulders. Builds triceps and deltoids while engaging your core—perfect for paddling posture.
4. Superman Holds and Lifts
Lie face down, arms extended. Lift chest and arms, hold for 5–10 seconds. Great for back and shoulder endurance—exactly what you need during long paddles to surf destinations with challenging breaks.
5. Tricep Dips Using a Chair
Hands on a sturdy chair, feet forward, dip down and push up. Simple, effective, and essential for triceps—the first muscles to burn out while paddling.
6. Shadow Paddling on the Floor
Lie on your stomach and paddle with alternating arms for 30–60 seconds. It looks silly, but it’s one of the best surfing tips for building real paddling stamina at home.
7. Dumbbell Rows (or Backpack Rows)
Grab dumbbells, or use a filled backpack. Pull toward your ribs, working your lats—the powerhouse of paddling strength.
8. Shoulder Presses for Paddle Endurance
Press dumbbells, bands, or even water bottles overhead. Keeps your shoulders strong and mobile for repetitive paddling sessions, especially useful if you’re traveling to surf spots with strong currents.
Structuring Your At-home Surf Training Routine
Reps, Sets, and Rest Periods
- Beginners: 2–3 sets of 10–12 reps
- Intermediate: 3–4 sets of 12–15 reps
- Advanced: 4–5 sets, heavier resistance
Frequency Per Week
Three to four sessions weekly is enough to build endurance without overtraining—similar to how beginner surf USA schools balance training and recovery.
Common Mistakes in Surf Upper Body Training
Skipping Warm-ups
Cold muscles = higher injury risk. Always warm up.
Overtraining Without Rest
Muscles grow during recovery, not endless reps. Respect your downtime like you respect flat days.
Forgetting Core Engagement
Surfing isn’t just arms. Without core activation, your paddling form breaks down. Pair these drills with home workouts to keep everything balanced.
Benefits Beyond Surfing
Posture and Shoulder Health
Paddling exercises improve posture and reduce the risk of shoulder injuries—a big plus if you spend hours at a desk.
Mental Health Boost
Like many aspects of surf lifestyle, movement doubles as therapy. Training reduces stress and builds confidence, even on land.
Improved Overall Fitness
These routines enhance functional fitness, making everyday activities easier and more efficient.
Extra Tips for Faster Surf Progression
Combine Upper Body with Core Work
Moves like hollow body holds or side planks accelerate board control.
Add Flexibility Training
Yoga-based surf wellness stretches keep shoulders loose and healthy.
Track Your Paddling Stamina
Shadow paddling with a timer helps you measure progress and prepare for longer surf travel adventures.
Conclusion
Training for paddling doesn’t require an ocean—just consistency, creativity, and a few smart moves. With these 8 at-home surf training upper body routines for paddling, you’ll paddle farther, last longer, and catch more waves when it counts. Build the strength now, and you’ll thank yourself every time you glide into a set wave.
FAQs
1. How often should I do these routines?
Three to four times per week keeps your muscles fresh and ready.
2. Can I train without any equipment?
Absolutely—your body weight alone covers most of these drills.
3. How long does one session take?
Around 25–40 minutes, depending on reps and rest.
4. Do these routines help with faster paddling?
Yes—by targeting your lats, shoulders, and triceps, your strokes become stronger and more efficient.
5. Which is better: resistance bands or dumbbells?
Bands mimic paddling better, while dumbbells build raw strength. Use whichever you have access to.
6. Should I still train if I surf multiple times a week?
No—surfing itself is a workout. Use these routines on non-surf days.
7. Can beginners use these routines?
Yes—just scale down reps, focus on form, and build up gradually.