Good form is important for all workouts, but it’s especially important for these types of back exercises.

To do a barbell row:

Stand in the starting position with your feet shoulder-width apart.
Squat down with your hips lower than your shoulders and your knees slightly bent, then grab the bar. Keep your hands wider than your shoulders and your elbows extended and pointing slightly outwards.
Brace your torso and keep your back flat. Don’t round it forward.
Lift the bar as you stand up. Use your hips and knees, not your back. Focus your eyes just ahead of your feet to keep your head and neck lined up with your torso.
Next, squeeze your abdominal muscles and bend forward at the waist so that your chest is at a 60-degree angle with the ground. Keep your chest up and out, your knees slightly bent, and let the weight hang.
Start the row. Hold your torso rigid and pull the barbell upwards toward your chest. Think about pulling your elbows back together, like you’re starting a lawnmower.
Bring the barbell back down with control and start the row again.
Keep your torso strong and at a steady angle, with your back flat and straight.
Repeat 12 to 15 times.
When you’re done, lower the bar to the ground with control.