For forearm growth
For forearm growth, hammer curl rates higher on our research criteria: easier on the joints.
Both are good choices that train the forearms the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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 biceps growth, hammer curl rates well ahead on our research criteria: more of the work on the biceps, easier on the joints.
For forearm growth, hammer curl rates higher on our research criteria: easier on the joints. Both are good choices that train the forearms the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Hammer curl needs dumbbells, so a home gym covers it. Reverse curl needs an EZ bar, so for most people it’s a gym exercise.
Hammer curl: it rates Excellent for joint and recovery cost in our research rubric, against Strong for reverse curl.