Just imagine this for a second: you're out on the water, paddle in hand, the sun shining down, and the rhythm of your strokes feels… a little off.
Your arms are starting to feel like noodles, and you’re barely halfway through your session. Sound familiar?
Paddling is more than just gliding through water—it’s a full-on workout, especially for your arms.
To keep those strokes powerful and your paddling game strong, you need the right arm exercises for paddlers.
Ready to make those arms unstoppable?
Best arm exercises for paddlers
Here’s a list of arm workouts every paddler should do:
1. Dumbbell Bicep Curls
Dumbbell bicep curls focus on building strength and size in the biceps, which are essential for pulling motions during paddling.
Strong biceps improve stroke power, endurance, and overall arm stability.
The movement also activates forearm muscles, contributing to grip strength.
How to Do It:
- Hold a dumbbell in each hand with palms facing forward.
- Keep your elbows close to your torso and your back straight.
- Slowly curl the dumbbells upward by bending your elbows.
- Squeeze your biceps at the top of the movement.
- Lower the dumbbells back to the starting position in a controlled manner.
2. Tricep Dips
Tricep dips strengthen the triceps, the muscles at the back of your arms, which help with pushing motions during paddling.
Strong triceps contribute to overall arm power, improve stroke efficiency, and prevent muscle imbalances.
How to Do It:
- Sit on the edge of a sturdy chair or bench.
- Place your hands next to your hips, fingers gripping the edge.
- Slide your hips forward off the chair, supporting your body weight with your arms.
- Lower your body until your elbows form a 90-degree angle.
- Push back up to the starting position using your triceps.
3. Forearm Plank Holds
Plank holds engage your forearms and improve core stability, which is crucial for maintaining balance and control while paddling.
This paddler exercise enhances grip strength, reduces fatigue during prolonged paddling, and supports proper arm mechanics.
How to Do It:
- Lie face down on the floor and prop yourself up on your forearms.
- Ensure your elbows are directly under your shoulders.
- Lift your body, keeping it straight from head to heels.
- Engage your core and hold the position for 20-60 seconds.
- Rest and repeat for 3 sets.
4. Wrist Curls
Wrist curls are among the best arm workouts for paddlers that target the forearms, specifically the flexor muscles, which are responsible for grip and paddle control.
Powerful forearms reduce strain, improve endurance, and enhance paddling efficiency over long distances.
How to Do It:
- Sit on a bench and hold a dumbbell in each hand with your palms facing upward.
- Rest your forearms on your thighs, letting your wrists hang off the edge.
- Curl the dumbbells upward by flexing your wrists.
- Lower the weights back to the starting position in a controlled manner.
5. Seated Row
The seated row strengthens the biceps, forearms, and upper back, all of which play a significant role in the pulling action of paddling.
This exercise enhances arm power, improves posture, and prevents overuse injuries by distributing the workload across key muscles.
How to Do It:
- Sit on a rowing machine or use a resistance band anchored at foot level.
- Hold the handles or band with both hands, palms facing each other.
- Sit upright with your legs slightly bent and back straight.
- Pull the handles toward your torso by bending your elbows, keeping them close to your sides.
- Squeeze your shoulder blades together at the end of the pull.
Conclusion
With these arm exercises for paddlers, your arms will be ready to handle any paddling adventure.
No more tired arms or weak strokes—just strength, control, and confidence on the water.
Ready to give it a go?
