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I presume what you would like to export are the submissions on your form? Is that correct? You should be able to download your submissions as an excel, CSV or PDF file by following this guide: https://www.jotform.com/help/73-How-to-Download-Form-Submissions-as-Excel-CSV-PDF
To download file uploads of your form submissions, you can check this other guide: https://www.jotform.com/help/356-How-to-Download-the-Submission-Files
If you prefer having an online spreadsheet where it will automatically update whenever a new submission is received, then I strongly suggest taking advantage of the Google Spreadsheet integration, you can check this guide on how to setup one: https://www.jotform.com/help/228-How-to-Integrate-Form-with-Google-Spreadsheet
I hope that helps.