I often find that the bent over row is one of the more difficult exercises in the routine I posted yesterday. This exercise requires concentration on your part to get the most bang for your buck. Pinching the shoulder blades together (if doing it with both arms at the same time) is key. Whatever exercise you do, knowing which muscle groups are being activated is important. This allows you to concentrate on those muscle groups. I tell people to focus on those muscles in each movement. The bent over row requires more concentration because the tendency is to let your shoulder roll forward.
Double Arm Row