To export a site or a list using the SharePoint Central Administration, perform the following steps:

1. Restore the Copy of SQL Backup to any SQL Server.
   
2. Open the SharePoint Central Administration site on a SharePoint Server (Start, All Programs, Microsoft SharePoint 2010 Products, SharePoint 2010 Central Administration).
   
3. Select Backup and Restore in Quick Launch.
   
4. Click on Unattached Content Database Data Recovery, under Granular Backup section.
   
5. Type Database Name and Select Export Site or List.
   

1. On the Site or List Export page, select a site collection, select the site, and then select the list to export from the drop-down menu, as shown in Figure 2.
   

1. Enter a backup location and the filename ending with extension .cmp in the Filename box. Select Overwrite Existing File if you want to overwrite.
   

   
   

2. Now create to a test SharePoint site or go to the site you created already.
   
3. Open SharePoint Management Shell and write the following steps

Import-SPWeb http://site.contoso.com.com.com/site/testexport -path c:\exprtmediumadocs.cmp -updateversions overwrite

Download the document and upload to the actual library.

Note: You can also expert the command to overwrite existing site and list. It will overwrite if there is any update.

Import-SPWeb http://site.contoso.com/PWA/ProjectSite -path c:\exprtmediumadocs.cmp -updateversions overwrite