Dumbbell Exercises for Water Polo Players

Water polo is an intense sport that requires near constant motion. Players must tread water, pass and shoot the ball, and play defense while keeping their heads above water. This requires significant total-body strength. For treading water, your lower body must be continuously in motion. From there, your upper body is responsible for maneuverability, shooting and passing. Dumbbell exercises are excellent training tools for developing the upper body strength needed for water polo.

  1. Shoulder Press

    • The dumbbell shoulder press targets the deltoids, the triceps and the trapezius muscles. The press can be done while seated or standing. For the water polo player, the exercise should be performed while standing, because this position increases the engagement of stabilizer muscles in your back and legs. Grip the dumbbells overhand, hold them up over the top of your shoulders with your arms at a 90-degree angle. Press the dumbbells upward until your arms are straight, hold for a second, then slowly lower the dumbbells down to the starting point.

    Chest Fly

    • The chest fly engages the pectorals, triceps and the front portion of your deltoids. This helps develop upper body strength necessary to be successful at water polo. The standard chest fly should be performed while lying on your back on a flat workout bench. Begin with the dumbbells out at your sides and your arms straight. Lift both dumbbells up, keeping your arms stretched out but slightly bent at the elbows. Bring the dumbbells together over your chest. Hold for a moment, then slowly return the weights back down to your starting position.

    Bent-Over Rows

    • The bent-over row works your latissimus dorsi, your trapezius and your biceps. This exercise helps develop strength for shooting and passing while you maneuver in the pool. Use a flat workout bench, place one hand and knee on the bench to support your weight while you grip a dumbbell with your free hand. Let it hang down toward the floor. Bring the dumbbell up while bending your elbow until the weight is at chest level. Hold it for a second then control its descent back down.

    Lateral Raises

    • The lateral raise works the deltoids, the trapezius, the triceps and the upper portion of the pectorals, which increases both strength and flexibility in the upper-body muscles that improve shooting and passing ability. Stand with your feet slightly wider than your shoulders. Grip a dumbbell in each hand, and hold them down at your sides with your arms hanging. Keep your arms straight and your elbows locked while you raise each dumbbell out to your sides. Raise the dumbbells up until your arms are parallel to the ground and even with your deltoids. Hold the weight up for a few seconds, which stretches out the target muscle groups, then slowly lower them back to your sides.