You might want to use ffmpeg for Windows with the following command:
ffmpeg -i <INPUT FILE> -ss 10 -f image2 -r 25 <OUTPUT FILE>
-i <INPUT FILE> Specifies the input file. E.g. movie.mp4.
-ss <TIME> Specifies time position in seconds. "hh:mm:ss[.xxx]" is also supported.
-f image2 Force/Set format.
-r 25 Set frame rate (in Hz. Can either be a fraction or a number, default = 25).
<OUTPUT FILE> Set output file. E.g. image1.jpg.
If your source video has a fixed frame rate, you can capture a specific frame using this formula:
<FRAME NUMBER> / <FRAME RATE> = <NUMBER OF SECONDS>
So if you want to capture frame 250 at a 25Hz frame rate, you set -ss to 10.