backup using mysql workbench

I want to backup my database before upgrading to 2.9.2. However, my provider does not have phpMyAdmin installed. Instead they recommend MySQL Workbench. I have installed the program, but need a tutorial explaining how to use it for the specific purpose of backing up the database (I’m not familiar with database administration, but was able to back up another WordPress database with phpMyAdmin).

Grateful for any help!

olav