Introduction To Surf Paddling Workouts

Did you know that surfers spend up to 80% of their time paddling rather than riding waves? 🏄‍♂️ Strong paddling isn’t just about fitness — it’s the difference between catching more waves or missing them, feeling fresh in the water or burning out fast. That is the main reason why in this blog we talk about the importance of surf paddling workouts.

That’s why training your shoulders, back, triceps, and core is essential before your next surf trip. The good news? You don’t need fancy gym equipment — just bodyweight exercises that mimic the exact movements you’ll use while surfing.

Whether you’re coming for a surf holiday in Morocco or practicing at home, these surf paddling exercises will help you boost power, improve endurance, and protect your shoulders from injury.

Quick List: Best Surf Paddling Workouts

• Side Arm Raise
  
• Arm Raises
  
• Arm Circles (Clockwise & Counterclockwise)
  
• Diamond Push-ups
  
• Inchworms
  
• Cat-Cow Pose
  
• Floor Tricep Dips
  
• Push-ups with Rotation
  
• Hover Push-ups
  
• Swimmer & Superman
  
• Modified Push-ups Low Hold
  
• Triceps Stretch (Left & Right)
• Standing Biceps Stretch

Why Paddling Strength Matters

Before we dive in, here’s why training for paddling makes such a big difference:

• Surfers spend most of their session paddling, not riding waves.

• Strong paddling muscles = more waves caught and less fatigue.

• Good shoulder mobility and core control reduce the risk of surf injuries.

• Building endurance means you’ll have energy left for those perfect sets.
  

Best Surf Paddling Workouts

1. Side Arm Raise

Targets the lateral deltoids (shoulders) — key muscles used in paddling.

 

 

 

How to do it:

• Stand with feet shoulder-width apart, arms at your sides, palms in.

• Raise your arms to the side until they’re at shoulder height.

• Slowly return to starting position.

Reps: 10
Pro tip: Keep your spine straight and breathe steadily.

2. Arm Raises

Helps loosen shoulders and correct strength imbalances.

How to do it:

• Stand with feet shoulder-width apart.

• Raise both arms overhead, keeping elbows straight.

Lower back down and repeat.

 

Reps: 10
Pro tip: Avoid craning your neck forward — keep a neutral spine.

 

3. 3. Arm Circles (Clockwise & Counterclockwise)

   A simple warm-up to build endurance and loosen shoulders.

 

 

How to do it:

• Extend arms to the side at shoulder height.

• Make small circles forward (clockwise), then backward (counterclockwise).

• Gradually increase circle size.

Reps: 10 forward + 10 backward
Pro tip: Keep arms fully extended for best results.

 

4. Diamond push-ups

4. Diamond Push-ups

Strengthens triceps, chest, and shoulders for long paddling sessions.

 

How to do it:

• Get into push-up position, hands forming a diamond under your chest.

• Lower until chest nearly touches the floor.

• Push back up to starting position.

Reps: 12–14
Pro tip: Drop to your knees if too difficult at first.

5. Inchworms

Full-body warm-up that improves mobility and shoulder endurance.

 

 

How to do it:

• Stand tall, then hinge forward and place palms on the floor.

• Walk hands forward into a plank position.

• Walk hands back toward feet and stand up.

Reps: 12–14
Pro tip: Move slowly and engage your core throughout.

6. Cat-Cow Pose

A yoga flow that warms up the spine and improves balance.

 

 

How to do it:

• Start on hands and knees.

• Inhale: lift your head, drop your belly, roll shoulders back.

• Exhale: round your back, bringing chin toward chest.

Time: 40 seconds
Pro tip: Keep hands under shoulders and knees under hips.

7. Floor Tricep Dips

Strengthens triceps and core stability for better paddle endurance.

 

 

How to do it:

• Sit with feet flat, hands beside glutes.

• Lift hips off the ground.

• Bend elbows to lower body, then push back up.

Reps: 12–14
Pro tip: Keep abs tight and avoid dropping hips.

8. Push-ups with Rotation is A Great Surf Paddling Workouts

Improves upper-body strength, core stability, and balance.

 

 

How to do it:

• Start in push-up position.

• Perform one push-up.

• Rotate into side plank, extending one arm overhead.

• Return to plank and repeat on other side.

Reps: 12–14
Pro tip: Shaking abs mean they’re working — keep form steady.

9. Hover Push-ups

Builds endurance in shoulders, chest, and triceps.

 

 

How to do it:

• Start in push-up position, hands wider than shoulders.

• Lower until arms are parallel to the ground.

• Shift body slightly left and right before pushing back up.

Reps: 12–14
Pro tip: Keep breathing steady and core engaged.

10. Swimmer & Superman

Strengthens back and core muscles for powerful paddling.

 

 

How to do it:

• Lie flat on stomach, arms extended overhead.

• Lift opposite arm and leg at the same time.

• Alternate sides.

Reps: 16
Pro tip: Keep neck neutral — avoid straining forward.

11. Modified Push-ups Low Hold

Great for beginners building tricep strength.

 

 

How to do it:

• Start in push-up position with knees on ground.

• Lower until elbows are at 90 degrees.

• Hold for 30 seconds.

Pro tip: Keep hands under shoulders and breathe normally.

 

12. Triceps Stretch (Left & Right)

Loosens triceps, shoulders, and back for smoother paddling.

 

 

How to do it:

• Raise one arm, bend elbow toward back.

• Use other hand to gently press elbow.

Hold for 30 seconds per side.

13. Standing Biceps Stretch

Improves flexibility in biceps, shoulders, and chest.

 

 

How to do it:

• Stand beside a wall with arm extended.

• Place palm on wall and rotate body away gently.

• Hold for 30 seconds, switch arms.

Final Thoughts

Strong paddling means more waves, less fatigue, and fewer injuries. These surf paddling exercises are simple, equipment-free, and perfect to practice before your next surf holiday.

At Original Surf Morocco in Tamraght, we combine surf coaching with daily training and yoga to help you build strength, flexibility, and endurance — so you can catch more waves and enjoy every session. 🌊✨

👉 Ready to put your training into practice? Join us for a surf holiday in Morocco and feel the difference in the water.

FAQ About Surf Paddling Workouts

1. How to train for paddling surfing?

Training for paddling is about building endurance, strength, and mobility in the muscles you use while lying on a surfboard. Here’s how to prepare:

• Swimming: Especially freestyle and butterfly — best way to mimic surf paddling.

• Cardio: Running, rowing, or cycling to boost stamina for long paddle-outs.

• Strength exercises:

  • Push-ups (shoulders and chest)

  • Lat pull-downs or pull-ups (back strength)

  • Plank variations (core stability)

  • Dumbbell rows (upper back and arms)

• Flexibility & mobility: Shoulder stretches and yoga (cobra pose, upward dog) to keep shoulders loose and avoid injury.

Consistency is key — even a 20–30 min focused workout 3 times a week will improve paddle endurance in the water.

2. Is paddling a surfboard one of the best surf paddling workouts?

Yes — paddling is an excellent full-body workout. It:

• Builds upper body strength (shoulders, arms, chest, and back).

• Strengthens the core for balance and stability.

• Improves cardiovascular endurance since you’re constantly moving against water resistance.

• Burns calories and enhances overall fitness.

Surfers often say they spend more time paddling than actually riding waves — so yes, it’s a workout on its own!

3. How to paddle efficiently when surfing?

Efficient paddling is about technique, not just strength:

• Lie centered on your board — keep your chest slightly raised, nose of the board just above the water.

• Use long, deep strokes — fingers slightly cupped, pulling through the water in smooth arcs.

• Alternate arms rhythmically (like freestyle swimming), avoiding splashy, shallow strokes.

• Engage your core — don’t arch your back too much, let your abs support you.

• Relax and breathe steadily — wasting energy leads to early fatigue.

Think of it as gliding through the water, not fighting against it.

4. What muscles are used in surf paddling workouts?

Paddling engages a wide network of muscles:

• Latissimus dorsi (lats): The main “pulling” muscles in your back.

• Deltoids (shoulders): For arm rotation and stroke power.

• Triceps: Extending the arms through the stroke.

• Pectorals (chest): Helping with arm drive and push-ups on the board.

• Core (abs, obliques, lower back): Keeping balance and stabilizing your body position.

• Legs (lightly): Used to stabilize and keep your body aligned on the board.

In short: it’s a full-body workout, but your back, shoulders, arms, and core do the heavy lifting.