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If Premiere is not open, open it. |
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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 |
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Click the "Export Frame" button or Press Shift+E |
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Name your Still frame Select 'Format > JPEG' Browse to where you'd like to save Click OK |
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To create a zoom and pan effect on your still image, go to this wiki here.