For forearm growth
For forearm growth, reverse curl rates higher on our research criteria: easier to progress, more of the work on the forearms.
Dead hang gives more stretch.
Both are good choices, and they train the forearms differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
For forearm growth, reverse curl rates higher on our research criteria: easier to progress, more of the work on the forearms. Dead hang gives more stretch. Both are good choices, and they train the forearms differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
Dead hang needs a pull-up bar, so a home gym covers it. Reverse curl needs an EZ bar, so for most people it’s a gym exercise.
Dead hang: it rates Excellent for joint and recovery cost in our research rubric, against Strong for reverse curl.