For forearm growth
For forearm growth, Zottman curl rates higher on our research criteria: more stretch, easier on the joints.
Reverse curl is easier to progress.
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, Zottman curl rates well ahead on our research criteria: more of the work on the biceps, more stretch. Reverse curl is easier to progress.
For forearm growth, Zottman curl rates higher on our research criteria: more stretch, easier on the joints. Reverse curl is easier to progress. 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.
Reverse curl needs an EZ bar, so for most people it’s a gym exercise. Zottman curl needs dumbbells, so a home gym covers it.
Zottman curl: it rates Excellent for joint and recovery cost in our research rubric, against Strong for reverse curl.