As the name suggests, this exercise works the latissimi dorsi ("lats"). It's a major muscle set in the back and requires some help to get strong enough to

do a pull-up. 

Cable rows are another great back exercise. They hit the middle section of the back, called the rhomboid muscles. 

You will also need to hit your lower back. Hyperextensions are great because they train those muscles, while also giving you some overall core strength that will help

you stabilize your body during a pull-up. 

This is better than a standard elbow plank because it engages the shoulders more. While a normal plank focuses on abs, this version forces the shoulders to act

a stabilizer, which helps strengthen them. 

Bodybuilding suggests that women should do 3-4 rounds of a back exercise for 10 reps in order for it to be effective. You can either do all rounds of each exercise

at a time and take breaks in between (enough for you to catch your breath) or you can perform all exercises as a circuit. 

This means you would perform one round of

each exercise until you've completed them all, rest, and repeat. This comes down to personal preference. Do whatever feels best! Once you've built up your back strength, you can try your

first pull-up!