PCOS Ai

🏋️‍♀️ Bent-Over Row

Works your back and arms to balance all the front-of-body sitting we do. Upper-body resistance adds to the muscle that helps manage insulin.

How to do it

  1. Hold a weight in each hand, feet hip-width apart, knees softly bent.
  2. Hinge forward from your hips until your torso is about 45°, back flat.
  3. Let the weights hang beneath your shoulders, palms facing in.
  4. Pull both weights up toward your waist, squeezing your shoulder blades together.
  5. Lower with control and repeat for 10–12 reps.

Posture & form

Timing & how often

3 sets of 10–12 reps, resting 45–60 seconds. 2–3× a week. Start light and build up.

Stay safe

If a flat back is hard to hold, sit on the edge of a chair and row instead. Stop if your lower back hurts.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

More on PCOS

Do I have insulin resistance?The blood tests to ask for, and the numbers they turn on. Does losing weight bring your period back?What the 5% figure in the guideline actually means. All PCOS articlesCycles, testing, supplements and what the evidence says.
Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.