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PRIME H310M-E Can't update my bios

simtre
Star I

Hi I am on a really old bios (0305) and I am trying to update it using  EZ Flash 3.  I downloaded several versions of the BIOS from from the link below but when I choose a .CAP file, all error as 'not a proper BIOS' .  Any thoughts?

https://www.asus.com/au/motherboards-components/motherboards/prime/prime-h310m-e/helpdesk_bios?model...

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