To export a site or a list using the SharePoint Central Administration, perform the following steps:
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Restore the Copy of SQL Backup to any SQL Server.
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Open the SharePoint Central Administration site on a SharePoint Server (Start, All Programs, Microsoft SharePoint 2010 Products, SharePoint 2010 Central Administration).
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Select Backup and Restore in Quick Launch.
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Click on Unattached Content Database Data Recovery, under Granular Backup section.
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Type Database Name and Select Export Site or List.
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Enter a backup location and the filename ending with extension .cmp in the Filename box. Select Overwrite Existing File if you want to overwrite.
- Now create to a test SharePoint site or go to the site you created already.
- 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