How to Do Lateral Raises on an Inspire FT1

On this page (9 sections)

1. How do you set the Inspire FT1 pulley for a lateral raise?
2. What stance helps keep the cable raise controlled?
3. How do you perform the FT1 lateral raise?
4. How much weight should you start with?
5. What common form mistakes should you avoid?
6. How can you make the raise easier or harder?
7. What equipment can support a home strength routine?
8. How can you fit lateral raises into an arm workout?
9. What is the simplest FT1 lateral raise setup?

For an FT1 functional trainer lateral raise, set one pulley low, stand side-on to the machine, and raise the handle out to shoulder height with a slight bend in your elbow. Start light and keep your torso still.

This setup lets the cable pull from low and across your body, so the working shoulder has to lift the handle outward. Practice the movement slowly before adding weight.

How do you set the Inspire FT1 pulley for a lateral raise?

Place the working pulley at the lowest comfortable position on its track. Stand side-on, with the pulley beside your outside foot and the cable crossing in front of you.

Attach a single handle if one is available. Hold it with the hand farthest from the pulley, leaving the arm closest to the machine free to help you balance if needed.

Take one or two small steps away from the tower until the cable has light tension at the start. Keep the cable clear of your legs and avoid twisting your torso toward the machine.

The FT1 has adjustable pulleys, but the best exact setting depends on your height and stance. Begin at the bottom, then make a small adjustment if the cable rubs your leg or pulls at an awkward angle.

For a broader introduction to pulley positions and handles, see How to Use a Functional Trainer.

What stance helps keep the cable raise controlled?

Stand with your feet about hip-width apart and knees soft. Keep your ribs stacked over your hips and your shoulders relaxed.

You can place the foot nearest the machine slightly forward for balance. Keep your weight spread across both feet rather than leaning away from the pulley to create momentum.

Hold the handle in your outside hand with your arm down near your thigh. A small forward lean is fine if it helps the cable clear your body, but keep your back position steady through the rep.

How do you perform the FT1 lateral raise?

Lift your arm out to the side until the hand reaches about shoulder height. Lead with your elbow, keep a slight bend in it, and lower the handle slowly to the starting position.

Use this sequence:

1. Set the pulley low and stand side-on with light cable tension.
2. Brace your midsection and let your arm hang beside your thigh.
3. Raise the handle outward without turning your torso or shrugging.
4. Pause briefly near shoulder height, then lower under control.
5. Complete your reps, then turn around and repeat on the other side.

Keep your wrist in line with your forearm. If your shoulder hikes toward your ear, reduce the range or load and make the next rep smoother.

How much weight should you start with?

Choose a light setting that lets you move without swinging or shrugging. Cable stacks can feel different from dumbbells, so use your first set to find a manageable load.

Try a few slow practice reps before choosing your working weight. If you have to lean, jerk the handle, or shorten the lowering phase to finish, reduce the load.

Your two sides may not feel equally strong. Match the weaker side's clean range and reps rather than adding extra work to the stronger side.

If you're planning a broader shoulder and arm session, Best Functional Trainer For Upper Body Workouts covers other ways to use a cable station.

What common form mistakes should you avoid?

Keep the shoulder down, the torso still, and the lift within a comfortable range. These cues help keep the movement focused on a controlled arm raise.

• Swinging the handle: Lower the weight and pause at the bottom between reps.
• Leaning away from the cable: Move closer to the pulley or widen your stance slightly.
• Shrugging at the top: Stop the lift earlier and keep your neck relaxed.
• Bending and straightening the elbow repeatedly: Set a soft bend and keep it steady.
• Pulling the handle behind your body: Start beside your thigh and move out to the side.
• Rushing the lowering phase: Take about as much care lowering as lifting.

Stop if the motion causes sharp pain. Adjust your position or range, and seek guidance from a qualified professional if discomfort continues.

How can you make the raise easier or harder?

Change one thing at a time: load, range, or reps. Keep the same stance while you make adjustments, so you can tell which change affects your form.

To make the exercise easier, use less weight, reduce the range, or hold the FT1 upright lightly with your free hand. To make it harder, add a small amount of weight only after you can complete every rep without swinging.

You can also pause briefly near shoulder height. Don't turn a pause into a long hold if your posture starts to change.

For more shoulder-focused cable variations, read Functional Trainer Lateral Raises: Build Boulder Shoulders.

What equipment can support a home strength routine?

Choose equipment based on the movements you want to do and the space you have. These options serve different kinds of home training, so none replaces the FT1's adjustable cable setup.

The Marcy Multifunction Home Gym Workout Station has dual action press arms and a 150 lb selectorized weight stack for home strength exercises.

The TRX GO Suspension Trainer is a portable strap system with indoor and outdoor anchors for bodyweight training.

The Sunny Health & Fitness Smart Row-N-Ride Glute is a foldable squat-assist trainer with 3 resistance bands and adjustable squat angle positions.

How can you fit lateral raises into an arm workout?

Use lateral raises as one part of a balanced upper-body session. They train a different movement from curls and triceps extensions, so pair them with exercises that fit your goals and recovery.

If your plan includes arm work, Best Functional Trainer For Toning Arms, Best Functional Trainer For Bigger Triceps, and Best Functional Trainer For Bigger Biceps offer related cable-training ideas.

What is the simplest FT1 lateral raise setup?

Set one pulley low, stand side-on with the cable crossing in front of you, and raise the handle out to shoulder height with a soft elbow. Pick a lighter load if you need to swing or shrug, and repeat the same controlled setup on both sides.

Frequently asked questions

Where should the FT1 pulley be for lateral raises?

Set the working pulley near the bottom of its track so the cable pulls from beside your outside foot. Stand side-on to the FT1, hold the handle in the hand farthest from the pulley, and keep enough distance for the cable to stay clear of your leg.

Should you do FT1 lateral raises one arm at a time?

Yes, a single low cable makes a one-arm lateral raise straightforward. Train both sides with the same setup and controlled range, and begin with the weaker side so you can match its clean reps on the stronger side.

How high should you raise the handle?

Raise the handle to about shoulder height, or stop sooner if you feel discomfort or need to shrug. A controlled range with your torso still is more useful than lifting higher by swinging or leaning.

Can you do cable lateral raises with two FT1 pulleys?

You can set both pulleys low and use the opposite-side handle in each hand if the cables move freely without crossing or rubbing. Start with a very light load, check your position, and switch to one arm at a time if the cables crowd your legs or feel uneven.