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Step on the center of the resistance band with one of your feet. Take a large step forward with your other foot. Bend your knees so they form 90-degree angles. Curl your arms toward your shoulder while maintaining the lunge position.
Choose one of your feet to start with and stand on the middle of the band with it. Position the band so it’s underneath your toes rather than in the center of your foot. Hold the ends of the resistance band with both hands so it has a small amount of resistance when your arms are straight.  It doesn’t matter which foot you start with since you’ll switch them later on. You can choose to curl both arms at the same time or only curl the arm that’s opposite of the leg you’re stepping forward with. Step forward with your other foot so it’s about 2–3 feet (61–91 cm) in front of the resistance band. Make sure your feet point forward so you can maintain your form. Keep your knees slightly bent and your back straight so you’re looking forward.  Stepping forward adds tension to the resistance band. If it feels too tight or difficult to pull, loosen your grip on the end or use a lower resistance. Don’t step too far forward where you’ll easily lose your balance since the resistance band could snap back toward you if you fall. Lower your body closer to the ground by bending your knees. Keep your back straight as you get closer to the ground to work out your legs and hips. When your knee in front forms a 90-degree angle, keep holding the position for 1-2 seconds. Don’t lift your feet off the ground while you’re lunging since the resistance could slip from underneath your foot. As you lower your body into the lunge position, bend your elbows to bring your hands closer to your shoulders. Keep your palms facing inward and your wrists straight to make stretching the resistance band slightly easier. Once your biceps are flexed, hold the lunge position and curl for about 1 second. Then lower your arms slowly to finish the curl.  You can use dumbbells if you want to add more weight to your routine. After 10-15 reps, switch which leg is in back so you get an even workout. Perform 10-15 reps for each leg for 2-3 sets.