Find the force exerted by the biceps muscle in holding a 1-L milk carton?

Find the force exerted by the biceps muscle in holding a 1-L milk carton with weight Wm = 9.3 N with the forearm parallel to the floor. Assume that the hand is 35.0 cm from the elbow and that the upper arm is La = 33.5 cm long. The elbow is bent at a right angle and one tendon of the biceps is attached to the forearm at a position 5.00 cm from the elbow, while the other tendon is attached at 30.0 cm from the elbow. The weight of the forearm and empty hand is Wa = 16.4 N and the center of gravity of the forearm is at a distance of 16.5 cm from the elbow.