Below is a general categorization of the listed exercises by their primary forearm or grip emphasis, followed by a subjective efficiency rating from 1 to 5. These ratings are based on common consensus, biomechanical effectiveness, and general feedback from strength training communities and reputable fitness sources online. Keep in mind all these exercises can help improve overall forearm development and grip strength to some extent, but the groups below reflect their most prominent emphasis.

Grip Strength & Forearm Endurance Emphasis

1. Holding the Bar (Static Hold)
   • Main Target: Grip Strength & Forearm Endurance
   • Efficiency Rating: 4/5 (Effective for improving static grip strength and forearm endurance)
2. Towel Hold
   • Main Target: Grip Strength (Pinch/Thick Grip)
   • Efficiency Rating: 5/5 (Excellent for challenging grip due to unstable, thick texture)
3. Plate Pinch
   • Main Target: Pinch Grip Strength
   • Efficiency Rating: 4/5 (Great for pinch-specific grip strength, easily progressive)
4. Dead Hang
   • Main Target: Overall Grip & Forearm Endurance
   • Efficiency Rating: 4/5 (Simple yet highly effective for building grip endurance)

Brachioradialis Emphasis

1. Reverse Barbell Curl

• Main Target: Brachioradialis & Wrist Extensors
• Efficiency Rating: 5/5 (A staple exercise for forearm thickness and balanced development)
• Reference:

2. Reverse Seated BarbellCurl

• Main Target: Brachioradialis & Wrist Extensors
• Efficiency Rating: 4/5 (A solid variation that reduces lower body involvement, allowing for more isolated forearm engagement)
• Reference:

1. Hammer Curl
   • Main Target: Brachioradialis
   • Efficiency Rating: 5/5 (Well-known for building forearm strength and thickness alongside biceps)

• Reference:

1. Zottman Curl
   • Main Target: Brachioradialis & Pronation/Supination Muscles
   • Efficiency Rating: 5/5 (Unique curl variation that challenges both grip and forearm rotations)

• Reference:

Wrist Flexors/Extensors & Pronators/Supinators