Adjust the chest pad to a position where you can barely reach the handles.
Adjust the seat to a position to where you can pull the handles back to where your elbows are flexed/bent at 90 degress or a little more than 90 degrees.
Choose a resistance that is "light-ish", which allows you to protract/let your shoulder blades slide forward, then pull the handles back to where your shoulder blades retract/pinch together.
Sit on the seat and place your feet firmly on the ground, or lean into the chest pad and place legs/feet behind you.
Grab handles and fully retract/pinch shoulder blades together then transition smoothly into pulling the handles back while driving your chest into the chest pad until you've reached your end range. Try to wrap your elbows around your ribs while keeping the back muscles engaged, then slowly let the handles out back toward the starting position or the repetition.
seated lat-pulldown
Adjust the seat to a position where you can barely reach the handles.
Adjust the input/thigh pad to a position that will keep you snug in the seat.
Choose a resistance that is "light-ish", which will allow you to fully elevate your shoulder blades, and pull the handles down to where your elbows are on either side of your rib cage with your elbows flexed at the bottom of concentric stroke of the repetition.
Grab the handles then sit down with feet either directly beneath you or slightly behind you.
Slowly depress/lower the scapulae/shoulder blades until they are fully depressed then transition smoothly into pulling the handles all the way down to where your elbows are even with your rib cage. Focus on pulling your chest up to the ceiling, then slowly let the handles go back up while shoulders are elevating back to the original starting position or the repetition.
Low-back extension
Adjust the input/hip pad to where it is just above your hip joints/pelvis while you are standing on the foot plates.
Walk your feet back on the foot plates to where your calves are snug against the input/calf pad.
Lean into the input/hip pad and slowly round/drape your trunk over the hip pad while your arms are straight out in front of you until you've reached an end point.
Drive your calves and hips into the input/calf/hip pads, and slowly begin lengthen/extend the spine by reaching your head away from the machine while keeping the lower back muscles engaged, and retract/pinch the shoulder blades together at the top of the concentric stroke of the repetition to the original starting position of the repetition.