Exercises to Help With Paddleboarding

Paddleboarding is a popular surface water sport that requires balance and strength to move yourself on your board through the water. Whether you're keen on stand-up paddleboarding -- standing on the board using a paddle -- or the traditional version where you're sitting or kneeling on the board, using your arms or paddle in the water to propel yourself -- you need a fit, strong upper body and core to excel at this sport. Focus on creating a workout for yourself that includes effective exercises to target the major muscle groups in these areas.

  1. Bodyweight Dips

    • To help with paddleboarding, include bodyweight dips as part of your total workout plan. This exercise targets nearly all the muscles in your arms, building strength and power where you need it the most. Start in a standing position between the dip bars. Engage your core to improve your stability. Grasp the bars with your hands firmly, then push yourself up, extending at the elbows and lifting your body off the floor, supporting the weight of your body in your arms. Hold for a moment before lowering yourself back down to complete one rep.

    Bench Dip

    • The bench dip exercise utilizes the muscles in your upper arms, as well as the deltoid muscles in your shoulders, all primary muscles used in paddleboarding. To start, balance yourself between the insides of two benches, the backs of your heels on one, your hands placed on the edge of the other, fingers grasping onto the bench for support. Create a straight line with your lower body so it's parallel to the floor. In a slow, controlled movement, flex your elbows, lowering your body as close to the floor as possible, keeping your arms close to your body throughout the exercise. Push yourself back up to your starting position.

    Arnold Press

    • To help strengthen the deltoid muscles in your shoulders, which are heavily relied on for moving yourself forward in the water with your arms or a paddle, include the Arnold press as part of your routine. Sit on the edge of a weight bench, your legs shoulder-width apart, a dumbbell in each hand. Position your arms in front of you, bent at the elbows so the weights are resting against your chest, palms facing your body. Simultaneously, bring your arms out to the sides and then up, extending them fully above your head. Return to your starting position to complete one rep.

    Three-Point Row

    • The three-point row builds strength in your upper body, primarily your media and rear deltoid muscles. Stand with one foot about hip-width in front of the other, toes pointed forward. Bend forward slightly at the hips, keeping your head aligned with your spine to maintain proper form, and rest your right hand flat on a bench or platform. Extend your left arm straight down, holding a dumbbell in your hand, palm facing out. Slowly draw your hand up, flexing at the elbow and bringing your hand up to the underside of your rib cage. Lower your arm back down, angle your elbow out from your side, on about a 45-degree angle. Lower your arm again and this time, draw your elbow up so your arm is aligned with your ribs, turning your palm to face in. Lower your arm and repeat the sequence with your right arm.

    Renegade Row with Rotation

    • A spin-off of the integral upper arm exercise the pushup, this exercise helps build not only your upper arms, but also your core, improving balance and stability, which is important when you're trying to stay atop your paddleboard in the water. Start in the regular pushup position, balancing on your hands -- in this case your hands grasped around dumbbells, palms facing each other -- and the balls of your feet, creating a straight line from your head to your toes. Engage your core and bend your left arm, drawing the weight to your chest. Extend your arm fully above your head, then return to your starting position and repeat with your opposite arm.

    One-Legged Squat Reach

    • Paddleboarding requires a great deal of balance, so include the one-legged squat reach exercise to improve your stability and balance. Balance on your left leg, with your right foot lifted a couple of feet off the ground. Squat down until your left thigh is parallel to the floor. Avoid arching your back during the movement. Reach your right hand over to the outside of your left foot, then return to your starting position, standing and balancing on your left foot, then repeat with your opposite leg.

    Considerations

    • If you're just starting out with strength-training exercises, don't push yourself too far all at once. Start off with a single set of eight to 12 reps or until exhaustion. As you keep up with your workouts and build strength, gradually increase to three sets of 12 reps for each exercise, only increasing the amount of weight used when you can complete a set of 12 reps of an exercise without impairing your form. Increasing the weight in 5 to 10 percent increments is your safest bet, advises the American Council on Exercise.