Control the Descent
Any movement with an eccentric phase should be controlled as you go down — but especially when there is a hard stopping point at the bottom. Set the shoulders down & back, then slowly descend until the barbell lightly touches the chest. If the upper back is properly activated (through scap retraction), you will feel some resistance from those muscles as you descend. That tension helps control the eccentric (up) portion. Have good acceleration on the concentric portion of the lift.
This is meant to be a super-set. Go straight from the Bench Press to the Bent Over Rows.
WHITE-ORANGE should keep the weight light and focus on becoming more comfortable with the movement. Add weight as competence allows. BLUE-PURPLE+ can push the weight, but only if movement remains smooth throughout.