Here are some of the Lat Exercises (Upper Back, Rear shoulder) that VirtuFit recommends. Try these and others for strong back and good posture.

Assisted pull up machine

Bent over row

Dumbbell pullover

Lat pulldown

Machine pullover

One arm row

Pull up or chin up

Seated low cable row

Seated row machine

Standing straight arm pulldown

NOTE: Perform with fullest range of motion available. Avoid hyperextending lumbars.


Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach and empower each individual client. He currently pens blogs at and His fitness books are available at