I know I have proved this several times in this forum, but now I can't find it. Oh well, here we go again... (I should probably turn this into a FAQ post).
I will use the notation ##M^\mu{}_\nu## for the component on row ##\mu##, column ##\nu## of an arbitrary 4×4 matrix M. To understand this post, you will need to understand the relationship between linear operators and matrices explained in https://www.physicsforums.com/threads/matrix-representations-of-linear-transformations.694922/ . You also need to understand dual spaces and dual bases. In our notation, the definition of matrix multiplication is ##(AB)^\mu{}_\nu =A^\mu{}_\rho B^\rho{}_\nu##. The vectors in this post are elements of a 4-dimensional vector space over ##\mathbb R##. I will denote the vector space by V, and its dual space by V*. V is either ##\mathbb R^4## or the tangent space of spacetime at some event, depending on whether you prefer to define Minkowski spacetime as a vector space or as a manifold. The statements I make that involve an index that isn't summed over are "for all" statements, even if I don't say so explicitly. For example, when I say that ##x'^\mu=\Lambda^\mu{}_\nu x^\nu##, I mean that this equality holds for all ##\mu\in\{0,1,2,3\}##.
Let ##\Lambda## be a Lorentz transformation. Let ##(e_\mu)_{\mu=0}^3## and ##(e'_\mu)_{\mu=0}^3## be ordered bases. Let v be an arbitrary vector. Let x be the matrix of components of v with respect to ##(e_\mu)_{\mu=0}^3##. Let x' be the matrix of components of v with respect to ##(e'_\mu)_{\mu=0}^3##. We have ##v=x^\mu e_\mu =x'^\mu e'_\mu##.
Suppose that these ordered bases are such that the relationship between x' and x is given by ##x'=\Lambda x##, where ##\Lambda## is a Lorentz transformation. The component form of this is ##x'^\mu=\Lambda^\mu{}_\nu x^\nu##. We will determine the relationship between the two ordered bases. Let T be the unique linear operator such that ##e'_\mu=Te_\mu##. We will express the right-hand side as a linear combination of the ##e_\mu##, and then use the formula for the components of a linear operator with respect to an ordered basis.
$$e'_\mu=Te_\mu=(Te_\mu)^\nu e_\nu =T^\nu{}_\mu e_\nu.$$ This implies that
$$v=x^\mu e_\mu =x'^\mu e'_\mu =\Lambda^\mu{}_\rho x^\rho T^\sigma{}_\mu e_\sigma.$$ Since a basis is linearly independent, this implies that
$$x^\rho =\Lambda^\mu{}_\rho x^\rho T^\sigma{}_\mu = T^\sigma{}_\mu \Lambda^\mu{}_\rho x^\rho =(T\Lambda)^\sigma{}_\rho x^\rho.$$ Since v (and therefore x) is arbitrary, this implies that ##(T\Lambda)^\sigma{}_\rho=\delta^\sigma_\rho##, i.e. that ##T\Lambda=I##. This implies that ##T=\Lambda^{-1}##. So we have ##e'_\mu=(\Lambda^{-1})^\nu{}_\mu e_\nu =\Lambda_\mu{}^\nu e_\nu##. The notation ##\Lambda_\mu{}^\nu## is explained in
this post.
The next step is to determine the relationship between the two dual ordered bases. This is very similar to the above. Let S be the unique linear operator such that ##e'^\mu=Se^\mu##. We have
$$e'^\mu=Se^\mu =(Se^\mu)_\nu e^\nu = S^\nu{}_\mu e^\nu =(S^T)^\mu{}_\nu e^\nu,$$ and
$$\delta^\mu_\nu =e^\mu(e_\nu)=e'^\mu(e'_\nu)=(S^T)^\mu{}_\rho e^\rho \big((\Lambda^{-1})^\sigma{}_\nu e_\sigma\big) =(S^T)^\mu{}_\rho(\Lambda^{-1})^\sigma{}_\nu \delta^\rho_\sigma =(S^T)^\mu{}_\rho(\Lambda^{-1})^\rho{}_\nu = (S^T\Lambda^{-1})^\mu{}_\nu.$$ This implies that ##S^T=\Lambda##. So we have ##e'^\mu =\Lambda^\mu{}_\nu e^\nu##.
Now let ##\Omega\in V^*## be arbitrary. Let ##\omega## be the matrix of components of ##\Omega## with respect to the ordered basis ##(e^\mu)_{\mu=0}^3##. Let ##\omega'## be the (4×1) matrix of components of ##\Omega## with respect to the ordered basis ##(e'^\mu)_{\mu=0}^3##. We will determine the relationship between ##\omega## and ##\omega'##. We have
$$\Omega=\omega_\mu e^\mu =\omega'_\mu e'^\mu =\omega'_\mu \Lambda^\mu{}_\nu e^\nu.$$ This implies that ##\omega_\nu=\Lambda^\mu{}_\nu \omega'_\mu##. This is the component form of ##\omega^T=(\omega')^T\Lambda##. This implies that ##(\omega')^T=\omega^T\Lambda^{-1}##. This implies that
$$\omega'=(\omega^T\Lambda^{-1})^T =(\Lambda^{-1})^T\omega.$$ The component form is
$$\omega'_\mu=((\Lambda^{-1})^T)^\mu{}_\nu \omega_\nu =(\Lambda^{-1})^\nu{}_\mu \omega_\nu =\Lambda_\mu{}^\nu \omega_\nu.$$