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 hammer curl

You want to keep adding weight in small steps
You want the forearms to do the work, not other muscles
You want more load on the forearms while they’re stretched

Good reasons to choose plate pinch

The weight plate is free

Hammer Curl

Plate Pinch

You need

Dumbbells

Weight plate

Skill

Easy to learn

Type

Isolation

Questions

Which is better for forearm growth, hammer curl or plate pinch?

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

Is hammer curl or plate pinch easier to learn?

About the same: both are easy to learn.

Can you do hammer curl or plate pinch at home?

Hammer curl needs dumbbells, so a home gym covers it. Plate pinch needs a weight plate, so a home gym covers it.

Which is easier on the joints, hammer curl or plate pinch?

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

More comparisons

Hammer Curl Plate Pinch All forearms exercises

Hammer Curl vs Plate Pinch

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

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 hammer curl

You want to keep adding weight in small steps
You want the forearms to do the work, not other muscles
You want more load on the forearms while they’re stretched

Good reasons to choose plate pinch

The weight plate is free

Hammer Curl

Plate Pinch

You need

Dumbbells

Weight plate

Skill

Easy to learn

Type

Isolation

Questions

Which is better for forearm growth, hammer curl or plate pinch?

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

Is hammer curl or plate pinch easier to learn?

About the same: both are easy to learn.

Can you do hammer curl or plate pinch at home?

Hammer curl needs dumbbells, so a home gym covers it. Plate pinch needs a weight plate, so a home gym covers it.

Which is easier on the joints, hammer curl or plate pinch?

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