Mobaxterm (ssh to remote server): https://mobaxterm.mobatek.net/downloa...

Command to run in local terminal:
rsync -avzP FileOrDir [email protected]:/destination/directory/

-avzP means archive mode, be verbose, use compression, display progress.

rsync website: https://linux.die.net/man/1/rsync

Similarly, to transfer files from remote to local, run in local terminal:
rsync -avzP [email protected]:/destination/directory/ local/path/

To specify the port with which to ssh to the remote server, run in local terminal:
rsync -avzP -e 'ssh -p PORT_NUM' [email protected]:/destination/directory/ local/path/