For forearm growth
For forearm growth, wrist curl rates well ahead on our research criteria: more stretch, 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
Reverse Wrist Curl. Targets the wrist extensors, which most pulling barely trains. Only light weights work, so progress is slow.
Wrist Curl. Isolates the wrist flexors through their full range, and it’s easy to add weight in small steps.
For racket sports, reverse wrist curl rates higher on our research criteria: more injury protection.
For climbing, wrist curl rates well ahead on our research criteria: more carry-over to climbing.
For forearm growth, wrist curl rates well ahead on our research criteria: more stretch, 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 wrist curl needs dumbbells and a bench, so a home gym covers it. Wrist curl needs dumbbells and a bench, so a home gym covers it.
About the same: both rate Excellent for joint and recovery cost in our research rubric.