Best dry exercise for noodle arms

[jago25_98]

I know if I could surf regularly I'd build strength within a week or 2. But sadly I have to work on an oil rig and HSE won't let me in the water!

I know I have to exercise if I'm going to be able to surf when the waves get anything over 3'. It's not about technique so much and I can get a better wetsuit but it's specifically the arms, and specifically lifting the arms out of the water for the next stroke. So I want to focus on that.

What in particular do you think is the best for this?

Military press? (high rep)
Dumbell side raise?
Or using those elastic band things with the triceps?

I'll probably do all of them but I want to know which you might think is the best?

[surf doc]

The replies to this question are going to be very subjective, I don't think anyone can tell you with 100% certainty what the best exercises for arm strength with paddling are. I can tell what I do and what I've found works for me:

In order of importance or emphasis, this is what I focus on at the gym.
These exercises will target your arm power for paddling and push up as well as duck diving:

Military press
Pull ups or lat pull down
Incline chest
Triceps

While there, these muscles are clearly important for other aspects of surfing and I would spend some time on them:
Lower back
Abs
Squats
And of course cardio

Surfline also did a section on surf fitness the other week, you may want to take a look at that.

[behindThePeak]

Kipping pull ups. Most similar I've found in rhythm, resistance, and muscle groups required.

[jago25_98]

lol cheers guys. Of those the only 2 I don't do much of already are the military press and kipping pull ups, though I already do pullups. Those kipping pull ups are quite funny, it's nice to know someone has a name for them, I only go like that when I'm getting really knackered of the wide grip pullups

Just out of interest what muscles do you find ache first? I got a feeling other people may have different muscles ache to me

[behindThePeak]

Ache from paddling? It's probably gonna be different for everyone; for me it's the lats, but its been a while since I've done a long enough session to ache, you soon get to a point where there is no more aching. Or in my case you have kids and your sessions suddenly get really short.

Yea, the kipping pull ups are super funny looking, but they're really effective for conditioning. Paddling is a low restance, high repetition motion that requires fast-twitch muscle endurance and coordination. Pushups, strict pull ups, and weights won't emulate that. Kipping reduces the weight requirement on your arms as long as you keep the pace, very similar to planing out on a board as you paddle with good timing.

Takes a while to learn: heres a few videos:
http://www.crossfit.com/cf-info/excercise.html