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 plate pinch

You train at home
You want something easier on your joints

Good reasons to choose reverse 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

Plate Pinch

Reverse Curl

You need

Weight plate

EZ bar

Skill

Easy to learn

Type

Isolation

Questions

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

For forearm growth, reverse curl rates well ahead on our research criteria: easier to progress, more of the work on the forearms. Plate pinch is easier on the joints.

Is plate pinch or reverse curl easier to learn?

About the same: both are easy to learn.

Can you do plate pinch or reverse curl at home?

Plate pinch needs a weight plate, so a home gym covers it. Reverse curl needs an EZ bar, so for most people it’s a gym exercise.

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

Plate pinch: it rates Excellent for joint and recovery cost in our research rubric, against Strong for reverse curl.

More comparisons

Plate Pinch Reverse Curl All forearms exercises

Plate Pinch vs Reverse Curl

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

Plate pinch is easier on the joints.

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.