The pin loaded lateral raise machine is a great piece of equipment for targeting the lateral deltoid muscles in the shoulders. Here is how to use the machine: 1. Adjust the seat height so that the handles are at shoulder level when sitting on the machine. 2. Sit on the machine with your back against the backrest and grasp the handles with an overhand grip. 3. Keep your arms slightly bent and your elbows pointed slightly forward. 4. Exhale as you raise the handles out to the sides until your arms are parallel to the ground. 5. Hold for a brief pause at the top of the movement, then slowly lower the handles back down to the starting position. 6. Repeat for the desired number of repetitions. Make sure to use a weight that challenges you but still allows you to maintain proper form throughout the exercise. It's also important to control the movement and avoid swinging the weights to prevent injury.