On the main cPanel page, scroll down to the section called Databases, and click on the icon named phpMyAdmin. This takes you to the phpMYAdmin main screen. On the top menu bar, click on the SQL tab. This will give you several new windows. One is called Location of the text file. Click on the Browse button to search for a database to upload. Once you find the one you want, click on it, click on Open, and it will take you back to the window you started at. To complete the upload, click Go. When the upload is successfully completed, you will get a screen confirming that, and listing any tables found. In the left hand column, any tables will be listed under the name of the database you have downloaded.
If you click on the table in the left hand column, the right hand window opens with all the details of the table. To save this to your personal computer, click the Export in the upper menu bar. Scroll down the new window until you come to the section that says Save as File. Select the check box. Then click Go. A file download screen will open asking you if you want to save this file. Click Save. In the next window (Save as), you will decide which file folder you wish to save it in. Select the correct one, and click Save. When it is done, a window will open confirming your download is complete. Click Close.
Any time you need help using phpMyAdmin or MySQL, you will find some links you can click. They are located in the left hand column, of the phpMyAdmin pages. Click the Exit button (located next to the help links on the left hand column) to sign out of phpMyAdmin and return to the main cPanel page.