When I started playing around with this move I had no idea it was such a great biceps move. To my surprise my biceps were sore for a week!
I like using it as a warm up before pull ups, or as a finisher after a pulling workout. Try 2-3 sets of 3-4 reps holding the tucked position for 3-5 seconds.
As always, listen to your body and be gentle at first. It takes a little getting used to so ease into it. Your joints will thank you.