Capturing a Frame as a Still

You can export any frame or still-image clip to a still-image file.

Set the Edit line at the frame you want to export.

Choose File > Export Timeline > Frame.

Click Settings.

Choose a File Type. To get the best quality, choose a TIFF and then transform into a JPEG in Photoshop to use it on the web.

Click Next. In the Video category, specify the frame size and color depth.

Click OK to close the Export Still Frame Settings dialog box.

Specify a location and filename, and then click OK.

Thats enough to get you started. Enjoy Premiere!