well. you can do it with single weights or you can do it with long weight. Sadly I have some limitations with my Goaty :D

Some tips:

1) Try not bend a lot you spine.

2) Arms Firmly in the bank, keep the posture

3) Elbows close to the "scott" bank and do not lift the elbows for do more force, when you find you limit, rest a bit (I rest 1 minute)

4) Is better complete your serie that lift a lot weight, lift the max that you can for the serie

5) if you want be superman and want lift more weight that your biceps can lift, ask for help.

I hope that you like it.......