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If Premiere is not open, open it.

If you have not set up a project yet, please refer to this wiki:

Adobe Premiere Pro - Get Started Using Premiere - Project Setup

Move your playhead through Premiere until you find the single frame that you would like to export.  Park your playhead 
on that frame in the timeline.

Click the "Export Frame" button


Press Shift+E

Name your Still frame

Select 'Format > JPEG'

Browse to where you'd like to save

Click OK

To create a zoom and pan effect on your still image, go to this wiki here.