the way that I would go to get a single table is that this:
$ pg_dump --no-acl --no-owner -h [host ip].compute-1.amazonaws.com -U [user name] -t [table name] --data-only [database name] > table.dump
You can get all of the values needed with this:
$ heroku pg:credentials [DATABASE] -a [app_name]
Connection info string:
   "dbname=[database name] host=[host ip].compute-1.amazonaws.com port=5432 user=[user name] password=[password] sslmode=require"
Connection URL:
    postgres://[username]:[password]@[host ip].compute-1.amazonaws.com:5432/[database name]
This will prompt you for your password. Enter it, and you should then proceed to get a file table.dump on your local drive. 
You probably want to truncate the table on staging:
$ echo "truncate [table];" | heroku pg:psql [DATABASE] -a staging_app
With that file, you can use psql with the Connection URL:output of a new call to  pg:credentials for the staging app and restore just that table. 
$ psql "[pasted postgres:// from pg:credentials of staging app]" < table.dump
SET
SET
...
...
...
...
$ 
Please look at https://stackoverflow.com/a/16151503/1380867 for more info 
and thanks to catsby for his great answer