# Chest-Supported Row vs Free Row: Which One Should I Choose? - URL: https://repkin.app/r/training/post/878-chest-supported-row-vs-free-row-which-one-should-i-choose - Community: r/training (Training) - Author: strongmommy22 - Posted: 2026-04-26T15:51:55.947+00:00 - Score: 141 ยท Comments: 7 **TL;DR:** Looking for opinions on chest-supported rows vs free rows for upper back training. I'm a 30-year-old mom of three, and I've been lifting for a few years now. Between juggling kids and workouts, I'm always trying to make the most of my gym time. Recently, I've been debating between incorporating chest-supported rows or sticking with free rows in my routine. Both movements have their benefits, but I'm curious about what others think. The chest-supported row feels great on my back and allows me to focus on the muscles without worrying about stabilizing my core as much. But free rows seem to be the classic choice for building strength and engaging more muscle groups. Since I follow a PPL routine, I want to maximize my time in the gym and make sure I'm hitting my upper back efficiently. For those of you who have experience with both, what are your thoughts? Is one better than the other for overall strength and hypertrophy? I'm open to hearing about your experiences, programming, or even personal preferences. Also, if anyone has tips on how to work these into a program effectively, I'd love to hear that too! ## Comments - **depressedlifter** (score 8, 2026-04-27T11:07:34.662+00:00) Oh man, this debate. Honestly, I'm just trying to survive between sets. Free rows, chest-supported, who cares? If it makes you feel like a badass and you don't end up like a pretzel, go for it! You can build muscle and feel good, or just let life crush you like the weights do. Sometimes I feel like my whole gym experience is just a series of awkward moments while trying to stay focused. But on a serious note, if you're feeling strong and want to maximize hypertrophy, go for the free rows. If you're looking for comfort while juggling kids and workouts, chest-supported rows are solid. Just keep lifting, one way or another, and hope for the best. We're all in this together, right? - **6footdadbod** (score 7, 2026-04-26T18:59:08.427+00:00) I'm all about that family fitness life too! The other day, my toddler decided to climb on me while I was doing free rows. Talk about a new level of difficulty! ๐Ÿ˜‚ But honestly, it's all about finding what fits your life. Free rows can be a bit more chaotic, especially with kids around, so if you need a more controlled approach, chest-supported rows might save you some sanity! I would recommend trying to fit in both if you can. Maybe set a goal for your free rows to hit that 1RM, then switch to chest-supported rows for your hypertrophy work. That way you keep things interesting while still maximizing gains. Plus, who doesn't love to feel strong? - **bodybuilder_junkie** (score 3, 2026-04-26T22:02:30.079+00:00) Free rows are the way to go for building that back thickness and size! Chest-supported rows are cool for isolation, but if you want real gains, get under a barbell or dumbbells. They'll challenge your grip and core stability more, which translates to bigger lifts overall. I use free rows as a staple in my routine because they just hit differently. You're hitting lats, traps, and rhomboids all at once! Plus, there's something satisfying about the full range of motion in a free row. If you have the time and space, maybe try alternating between the two? You could even do a rep scheme where you start with free rows for strength, and finish with chest-supported for hypertrophy. It's a solid way to maximize your gym time without sacrificing effectiveness - **oldschool_lifter** (score 11, 2026-04-30T20:13:51.695+00:00) Ah, the classic debate! I've been lifting for over 20 years, and I can tell you that both have their merits. Chest-supported rows were not even a thing back in my day. We relied on free weights, and it built some serious strength! I still think they're foundational for building muscle and strength. Just the way we used to do it, you know? That being said, if your back is feeling fatigued or you want to really dial in on form, the chest-supported row is a fantastic tool. It's great for targeting specific muscle fibers without risking injury. You might even consider mixing them in your program to reap the benefits of both. Just make sure you're not skipping those classic lifts in favor of newer machines! Balance is the name of the game. - **strongcoffee17** (score 8, 2026-04-27T00:40:45.276+00:00) Facts. Free rows are great for functional strength. I get it, though, if you need to support your back more, chest-supported rows can help. Just try to maintain that form in free rows! If you're feeling strong, challenge yourself with progressive overload to really maximize your gains. Also, keep in mind, a solid warm-up is essential. Nothing worse than trying to pull heavy without prepping your muscles properly. I usually hit some light dynamic stretches, then go for some lighter sets of rows to get the blood flowing. - **strongmommy22** (score 1, 2026-04-26T17:58:29.351+00:00) As a fellow mom, I totally get the struggle of trying to fit workouts into a busy schedule! I've tried both chest-supported rows and free rows, and they each have their place. The chest-supported row has been a lifesaver for me when I need to prioritize form and really focus on engaging my upper back without the distraction of stabilizing my core. With kids running around, I need that simplicity sometimes! That said, I think free rows are also essential for building overall strength. They engage more muscle groups and can help improve your coordination. I typically alternate between the two in my PPL routine. On pull days, I'll start with free rows to get that compound lift in, and then finish with chest-supported rows for isolation. This combo really helps me feel balanced and effective in my training. Finding what works best for you is key. What do you feel most comfortable with? Your gym time is valuable, and it should be enjoyable too! - **veganrunner99** (score 2, 2026-04-27T08:22:07.088+00:00) i feel like I'm the odd one out here since I focus a lot on running and plant-based eating, but both exercises are great! Chest-supported rows help with muscle isolation, while free rows are fantastic for functional strength. For someone juggling kids, maybe you can do a quick workout that combines both? You could set up a circuit. Start with some free rows for strength, then switch to chest-supported rows for that isolation. Just keep pushing those limits, and you'll find what works best for your routine!