{"id":939891,"date":"2026-10-25T01:46:42","date_gmt":"2026-10-25T01:46:42","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/939891\/"},"modified":"2026-10-25T01:46:42","modified_gmt":"2026-10-25T01:46:42","slug":"sandra-bullocks-pt-shares-a-4-move-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/939891\/","title":{"rendered":"Sandra Bullock’s PT shares a 4-move dumbbell workout"},"content":{"rendered":"

Strength training<\/a> in the gym or with a simple pair of dumbbells<\/a> can make all the difference.<\/p>\n

One person helping women change the way we strength train as we get older is personal trainer Simone de la Rue<\/a>. The former professional dancer has trained some huge names in the celebrity world, including Practical Magic star Sandra Bullock.<\/p>\n

<\/p>\n

\u201cI built my career on cardio. I thought more was more, more sweat, more classes, more calories burned,\u201d the 51-year-old said. \u201cBut as I entered midlife, my body changed. And my training had to change with it.\u201d<\/p>\n

Simone says strength training is now her \u201cfoundation\u201d. She lifts heavier weights and does short bursts of cardio, while also prioritising muscle recovery. \u201cBecause I\u2019m not training to be smaller anymore. I\u2019m training to be strong, capable and healthy for the next 30 years.\u201d<\/p>\n

The PT shared a 20-minute upper-body workout. It targets muscles in the shoulders, upper back, arms, and core using sets of 3.5 to 4.5kg dumbbells. Each exercise is done in a sequence, targeting a few muscles at once, so we recommend following along with the video.<\/p>\n

You may like<\/p>\n

1. Single arm shoulder press with rotation<\/p>\n

Many people are surprised to learn that the shoulder contains almost 20 muscles. A shoulder press with added rotations targets many of them, but especially the outer three: front, rear, and side deltoids.<\/p>\n

Doing this exercise one arm at a time, then two together, helps boost core stability and correct muscle imbalances when one side is stronger than the other.<\/p>\n

Sign up to our free daily email for the latest royal and entertainment news, interesting opinion, expert advice on styling and beauty trends, and no-nonsense guides to the health and wellness questions you want answered.<\/p>\n

Here’s how to do it:<\/p>\n

Stand hip-width apart and hold the dumbbells at shoulder height, elbows slightly pushed forward and elbows turned out to 45 degrees.Make sure your core is braced, and your shoulder blades are retracted (pushed back and down).One arm at a time, push the weights towards the ceiling.Come back down to the starting position, then push the weights up together.Come back down. One arm at a time, rotate the weights forward while keeping your elbows bent.Complete eight to 12 repetitions of the sequence for three sets.
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\"Homcom\n<\/p>\n

<\/a><\/p>\n

HOMCOM<\/p>\n

2 x 4kg Rubber Hex Dumbbell Set <\/p>\n

A set of hexagonal dumbbells are a must-have for any home workout. The shape means they feel stable to hold and don’t roll away when you put them down on the floor.<\/p>\n

2. Single arm chest squeeze tricep pull down<\/p>\n

This sequence works the triceps, which sit on the back of the arms, and the chest muscles. Simone does the exercise single-handed at the start, progressing onto a dual-handed move.<\/p>\n

Here’s how to do it:<\/p>\n

What to read next<\/p>\n

Stand hip-width apart and bring your dumbbells up to shoulder height again.Brace your core and retract your shoulder blades.One arm at a time, bring your elbow into the middle of your body. Push the weight towards the ceiling. Swap arms and repeat.Come back down, then repeat the movement with both arms together.Come back down and push up into a regular shoulder press.Do eight to 12 repetitions of the sequence for three sets.3. Single arm frontal raise rotation<\/p>\n

A front raise targets the anterior deltoid, the front part of the shoulder. The rotations encourage full shoulder mobility and stability, making it a great exercise for building strength.<\/p>\n

Here’s how to do it:<\/p>\n

Stand hip-width apart with a dumbbell in each hand. Make sure your core is braced and your shoulder blades are retracted.Rotate your arms so the round part of the dumbbell faces the ceiling, then complete a lateral raise, one arm at a time.At the top of the movement, when the dumbbell is level with your shoulders, rotate the weight so the back of your hand faces the ceiling.Lower the weight back down, one arm at a time.Come back down to the starting position, then repeat the movement with both arms at the same time.4. Lateral and frontal raise <\/p>\n

This second lateral raise<\/a> sequence is the final push. The side lateral raise variation targets the shoulder’s side muscles, while the front raises focus on the front.<\/p>\n

Here’s how to do it:<\/p>\n

Stand hip-width apart with your dumbbells, maintaining a tight core and retracted shoulder blades.Bring one arm in front of you so the weight rests on the front of your thighs. Bring the other arm slightly out to the side.At the same time, raise both weights. Then come back down.Repeat the movement but reverse the position of the weights.<\/p>\n","protected":false},"excerpt":{"rendered":"Follow us Add us as a preferred source on Google Newsletter Subscribe to our newsletter As we age…\n","protected":false},"author":2,"featured_media":939892,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137],"class_list":["post-939891","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/939891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=939891"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/939891\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/939892"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=939891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=939891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=939891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}