I cannot emphasize this enough.

You need to do squats and rows. These alone will build up your muscle base.

For men I recommend a goal of 3 sets fo 15 reps with 135 lbs on front squat or backsquat. Same for women but with 95 lbs.

This is the way to improve your body composition and fitness.

After two years of a very stupid experiment in not lifting weights, I can promise you that you NEED TO GET UNDER THE BARBELL to get results. There are no two ways about it.

For bent over row, use the MIXED GRIP. I think I will write a whole blog page about this grip. It is critical for getting results in your upper body training. I did not understand this fully until my early 30s. It just goes to show that lifting and training are lifelong journeys for wellness and progress.

Alternate whether your left or right hand is underhand in the mixed grip on each set. To have balance obviously. If I have to tell you this, then you need to get more intuition and experience about your training. See PRINCIPLES OF LIFTING page.