fwupdmgr get-devices
fwupdmgr get-updates
fwupdmgr update
# reinstall the current BIOS
fwupdmgr reinstall [DEVICEID|GUID]
# use fwupdmgr get-devices to get DEVICEID or GUID
Just did this on some old Dell Optiplex 7050/7070's and it works well. Preferable to creating a DOS boot disk or other methods.
Couldn't successfully do a downgrade though.
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