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

Good reasons to choose dumbbell rotations

One side is weaker than the other

Good reasons to choose towel hang

You want the forearms to do the work, not other muscles
You want to keep adding weight in small steps

Dumbbell Rotations

Towel Hang

You need

Dumbbells

Pull-up bar

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Also compared for

Climbing

Ranking →

BDumbbell Rotations#14 of 24
ATowel Hang#6 of 24

For climbing, towel hang rates well ahead on our research criteria: more carry-over to climbing. Dumbbell rotations do more to prevent injuries.

Side by side

Transfer

Fair

Strong

Injury protection

Strong

Good

Practicality

Excellent

Questions

Which is better for forearm growth, dumbbell rotations or towel hang?

For forearm growth, towel hang rates well ahead on our research criteria: more of the work on the forearms, easier to progress.

Is dumbbell rotations or towel hang easier to learn?

About the same: both are easy to learn.

Can you do dumbbell rotations or towel hang at home?

Dumbbell rotations need dumbbells, so a home gym covers them. Towel hang needs a pull-up bar, so a home gym covers it.

Which is easier on the joints, dumbbell rotations or towel hang?

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

More comparisons

Dumbbell Rotations Towel Hang All forearms exercises

Dumbbell Rotations vs Towel Hang

For forearm growth, towel hang rates well ahead on our research criteria: more of the work on the forearms, easier to progress.

What these mean

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

Good reasons to choose dumbbell rotations

One side is weaker than the other

Good reasons to choose towel hang

You want the forearms to do the work, not other muscles
You want to keep adding weight in small steps

Dumbbell Rotations

Towel Hang

You need

Dumbbells

Pull-up bar

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Also compared for

Climbing

Ranking →

BDumbbell Rotations#14 of 24
ATowel Hang#6 of 24

For climbing, towel hang rates well ahead on our research criteria: more carry-over to climbing. Dumbbell rotations do more to prevent injuries.

Side by side

Transfer

Fair

Strong

Injury protection

Strong

Good

Practicality

Excellent

Questions

Which is better for forearm growth, dumbbell rotations or towel hang?

For forearm growth, towel hang rates well ahead on our research criteria: more of the work on the forearms, easier to progress.

Is dumbbell rotations or towel hang easier to learn?

About the same: both are easy to learn.

Can you do dumbbell rotations or towel hang at home?

Dumbbell rotations need dumbbells, so a home gym covers them. Towel hang needs a pull-up bar, so a home gym covers it.

Which is easier on the joints, dumbbell rotations or towel hang?

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