Flashing hex file from great cow basic

Hi, newbie here.
I am a new linux mint 19.2 user
I have got great cow basic installed and working.
It has created a hex file for nano or uno from a gcb program file.

I have the linux arduino ide installed which includes avrdude.
If I type avrdude in the terminal I get a list of commands.

I have avrdude in /usr/bin/avrdude.
my uno is on /dev/ttyUSB0

If I have a file in /home/stan/GCBprogs/gcbfile.hex
What is the avrdude command to use to flash that hex file to a uno?

Any help welcome.

You can find out how the Arduin IDE uses avrdude by turning on verbose upload logging in Preference. For example if I upload the Blink example to an UNO I get this avrdude command line in the log:

/Applications/Arduino1.8.10.app/Contents/Java/hardware/tools/avr/bin/avrdude -C/Applications/Arduino1.8.10.app/Contents/Java/hardware/tools/avr/etc/avrdude.conf -v -patmega328p -carduino -P/dev/cu.usbserial-14220 -b115200 -D -Uflash:w:/var/folders/kq/89qrmhn9563d565c5th318kw0000gn/T/arduino_build_120151/Blink.ino.hex:i

A lot of that is Arduino file path stuff. The important parts are:

avrdude -Cavrdude.conf -v -patmega328p -carduino -P/dev/cu.usbserial-14220 -b115200 -D 
-Uflash:w:Blink.ino.hex:i

'-C': configuration file. You may not need one.
'-v': Use verbose messages
'-p': What processor (so the processor signature can be checked)
'-c': I don't know. I think it is an upload protocol name.
'-P': The serial port to upload to.
'-b': The baud rate for the serial port
'-D': I don't know.
'-Uflash:w:HexFile.hex:i': Upload and write the Intel-format HEX file into FLASH[/code]

You should be able to use the command line 'man avrdude' to display the user manual for avrdude.