A good back and bicep workout?

Question

I feel mine isnt very intense or effective i only work my back for like 15mins! what exercises could i do i do lat pull downs wide spread pull ups and close hand pull ups..and my biceps i work with curls diff types but idk it doesnt seem effective better idea?

Answer 1

You need to increase the amount you work out.  15 minutes isn't going to do much

Answer 2

For your back add T-bar rows, hyperextensions, straight arm lat pull downs. For your bi's continue doing various types of curls ( preacher, hammer, concentrated) and you can also add supermans and cable work.

Answer 3

You can get a great workout in those 15 minutes...but it must be INTENSE. I did it, trust me, it can work.

Here are some back exercises for you to choose from:

Wide, regular, and close-grip lat pull down (and do all of these underhand as well to work other muscles); neutral grip lat pull down.

Wide, regular, and close-grip lat pull-up (and do all of these underhand as well to work other muscles); neutral grip lat pull-up.

Bent BB row.

Bent DB row.

Upright row.

Shrugs, both upright and incline.

Rear delt flyes also helps fill out your back.

Seated row, various grips.

Biceps

DB curl, BB curl

Incline curl

Hammer curl

Twist curl (hammer curl up, rotate wrist to turn it into a regular curl, return to start, repeat)

Inner curl (outside edge of DB curls up to touch inside edge of same-side shoulder)

Outer curl (inside edge of DB curls up to touch outside edge of same-side shoulder)

Preacher curl with DB or EZ bar

Concentrated curl

Cable curl

Your problem is that not only are you not getting a good range of angles to target the muscle, but you also don't mention any kind of reps, sets, or diet. Please email that to me if you want me to critique it.