Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Dead Hang

Plate Pinch

You need

Pull-up bar

Weight plate

Skill

Easy to learn

Type

Isolation

Questions

Which is better for forearm growth, dead hang or plate pinch?

For forearm growth, dead hang rates well ahead on our research criteria: more stretch.

Is dead hang or plate pinch easier to learn?

About the same: both are easy to learn.

Can you do dead hang or plate pinch at home?

Dead hang needs a pull-up bar, so a home gym covers it. Plate pinch needs a weight plate, so a home gym covers it.

Which is easier on the joints, dead hang or plate pinch?

About the same: both rate Excellent for joint and recovery cost in our research rubric.