The rest pause is one of the best bicep exercises you can perform for the simple reason that it gives your bicep muscles all the intensity and muscle stimulation they need in the shortest period of time. Use rest pauses in your bicep workout. In this exercise I use the standing dumbbell curl as the bicep exercise. You should always take your bicep workouts to positive failure- which is the point where completing another repetition is impossible. This is the key to developing super biceps.