Pro Bodybuilder Shares the ‘Perfect’ Shoulder and Bicep Workout for a Wider, More Defined V-Taper

When you think about working out your shoulders and biceps, you likely don’t think about pairing them together. But you have to keep your muscles guessing to grow. Bodybuilder Sadik Hadzovic recently shared what he calls an “unorthodox split” for building these upper-body muscles. His shoulder and bicep workout focuses on hitting the muscles from multiple angles, using different variations, and applying techniques like tempo changes, pauses, and supersets to maximize growth.

For shoulders, Hadzovic emphasizes two variations of presses, two variations of side laterals, and targeting the rear delts and traps. For biceps, it’s more straightforward. Try his workout below when you need something new to push yourself.

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Shoulder and Bicep Workout

Overhead Press

During his workout, Hadzovic starts off with a warmup set, using more power as he presses up. For his working sets, he keeps the same weight and goes slower on his reps to make it harder.

How to Do It

1. Stand or sit with back supported, feet flat on the floor.
2. Press dumbbells or barbell overhead.
3. Lower slowly, pause briefly at the bottom, then press back up.

Lateral Raise

Hadzovic calls lateral raises the most important shoulder exercise because they give the most width. Apply maximum effort here.

How to Do It

1. Stand with dumbbells at your sides.
2. Lift arms to shoulder height with elbows slightly bent.
3. Lower slowly, controlling the movement.
4. Focus on squeezing the shoulder at the top.

Shoulder Press Machine

There are many machines, but pick one and stick with it. This exercise finishes off the shoulders after free weights, is safer, and requires less stabilization.

How to Do It

1. Sit upright with back against the pad.
2. Grip handles and push upward until arms are extended.
3. Lower slowly, keeping tension on the shoulders.

Lying Side Lateral Raise

Keep the weight relatively low to maintain proper form.

How to Do It

1. Lie on one side on an incline bench (or the ground) with a dumbbell in your top hand.
2. Lift arm straight up to shoulder height, keeping elbow slightly bent.
3. Lower slowly, controlling the movement.

Shrug

From the lying side lateral raises, move directly to shrugs for a spicy superset.

How to Do It

1. Hold dumbbells at your sides or a barbell slightly in front of your body.
2. Shrug shoulders as high as possible and squeeze traps.
3. Lower slowly and repeat.

Standing Alternating Dumbbell Curl

Go heavy enough to really challenge your biceps.

How to Do It

1. Stand tall with feet shoulder-width apart.
2. Hold a dumbbell in each hand and curl one arm at a time.
3. Rotate wrist slightly at the top for peak contraction.
4. Lower slowly, keeping elbows close to the torso.

Cable Curl

Finish off the biceps with cable curls. You can also swap this for a curl machine.

How to Do It

1. Attach a straight bar or rope to a low cable pulley.
2. Keep elbows tucked and stationary at your sides.
3. Curl bar or rope toward your shoulders, squeezing biceps.
4. Slowly lower back to starting position, controlling the movement.

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