Rope Straight-Arm Pulldown
Lats
Builds the catch & pull phase · trains Lats · straight-arm pull (shoulder extension) pattern
100% match
Surfing
Surf paddling & pop-up
Prone paddling is endurance work for the lats, shoulders and upper back while the lower back holds the chest up for hours. Catching a wave adds sprint paddles and an explosive push-up into the pop-up.
Muscles worked
FrontBack
The movement, phase by phase
Arched prone position
Chest lifted, head up — the lower back, glutes and upper back work isometrically the whole session.
- Spinal extension
- Hip extension
- Shoulder-blade squeeze
Best exercises for this phase:
Catch & pull
Long, alternating arm pulls through the water to the hip — lats and triceps propel the board.
- Straight-arm pull (shoulder extension)
- Vertical pull
- Elbow extension
Best exercises for this phase:
Recovery
The arm lifts out and swings forward — rear/side delts and rotator cuff under constant load.
- Lateral raise (abduction)
- Reverse fly
- Shoulder rotation
Best exercises for this phase:
Pop-up
Explosive push away from the board, then hips and feet snap underneath — chest, triceps, core and hip flexors.
- Horizontal push
- Hip flexion
- Anti-extension (brace)
- Jump / plyometric
Best exercises for this phase:
Riding stance
Low, rotated stance on a moving board — legs, rotation and balance.
- Squat
- Trunk rotation
- Single-leg / lunge
Best exercises for this phase:
Most specific exercises
Incline Straight-Arm Cable Pullover
Lats
Builds the catch & pull phase · trains Lats, Triceps, Rear delts · straight-arm pull (shoulder extension) pattern
94% match
Straight-Arm Pulldown
Lats
Builds the catch & pull phase · trains Lats, Triceps, Rear delts · straight-arm pull (shoulder extension) pattern
94% match
Cable Incline Pushdown
Lats
Builds the catch & pull phase · trains Lats · vertical pull pattern
88% match
Stability Ball Dumbbell Pullover
Lats, Chest
Builds the catch & pull phase · trains Lats, Chest, Triceps · straight-arm pull (shoulder extension) pattern
87% match
Bent-Arm Barbell Pullover
Lats, Chest
Builds the catch & pull phase · trains Lats, Chest, Triceps · straight-arm pull (shoulder extension) pattern
86% match
Wide-Grip Barbell Pullover
Lats, Chest
Builds the catch & pull phase · trains Lats, Chest, Triceps · straight-arm pull (shoulder extension) pattern
86% match
Side To Side Chins
Lats
Builds the catch & pull phase · trains Lats, Upper back, Rear delts · vertical pull pattern
84% match
Bent-Arm Dumbbell Pullover
Lats, Chest
Builds the catch & pull phase · trains Lats, Chest, Triceps · straight-arm pull (shoulder extension) pattern
84% match
Straight-Arm Dumbbell Pullover
Lats, Chest
Builds the catch & pull phase · trains Lats, Chest, Triceps · straight-arm pull (shoulder extension) pattern
84% match
Weighted Ball Hyperextension
Lower back
Builds the arched prone position phase · trains Lower back, Glutes, Upper back · spinal extension pattern
82% match
One Arm Lat Pulldown
Lats
Builds the catch & pull phase · trains Lats, Upper back · vertical pull pattern
82% match
Drills & sessions in the sport
Work done in the water or on the run itself, next to the strength exercises above.
Training notes
- Back extensions and prone "Y/T" raises build the endurance to keep your chest up without neck pain.
- Straight-arm pulldowns and single-arm rows mimic the alternating paddle stroke.
- Explosive push-ups translate to a faster pop-up; unstable-surface work helps once you are up.
Mobility to pair with it
- Thoracic extension (cobra / foam roller)
- Hip flexor stretch for the pop-up
- Shoulder overhead mobility