With bent over rows start light and get the technique spot on.

You can either do it with an overhand grip(a la riding a bike) or under hand grip. Experiment to see which suits.

I keep my legs bent and my torso about 45 degrees to the floor, bum out, head up (). Keep your back straight and pull the bar to your groin area rather than straight up to your chest.

Doing it this way works your lats(the wings under your arms), if you pull straight up nearer your chest it will work your back higher up (traps a bit more).

I pull to the groin to work my lats, but as you have limited exercises you can do I would suggest doing a mixture and alternate each workout.

Also do 2 sets of light deadlifts (15 reps) to get the lower back warm first, or do your deadlift workout before hand. It will make you go lighter and use stricter form because your lower back is tired.

Hope this helps.

Paul