Use your bodyweight and the straps for a sneaky biceps pump.
Keep your elbows high and fixed in space, only your forearms should move.
Leaning back on the handles turns your entire bodyweight into curl resistance, and because your elbows stay fixed high in space, the biceps are the only thing standing between you and the floor. There are no listed helpers here, the movement is pure elbow flexion pulling your body up the arc of the straps. It earns its place as a biceps builder that needs zero plates, with difficulty you adjust instantly by walking your feet forward or back.
Walk your feet closer to the anchor so you lean back further. The steeper your body angle, the more of your bodyweight the biceps have to curl.
Your elbows are dropping. Keep them up at forehead height and locked in space, the moment they drift down toward your ribs your back takes over and it becomes a row.
It can drive growth if you keep it honest, slow negatives, full stretch at the bottom, and a foot position that leaves you struggling in the eight to fifteen rep zone.
