Open up a new terminal window and use the following commands (you’ll have to be sure the connecting server allows SSH connections before performing the following remote commands):

Remote Server to Local Folder

rsync -avz [email protected]:target_folder/ destination_folder/

Local Folder to Remote Server

rsync -avz target_folder/ [email protected]:destination_folder/

Remote Server to Remote Server

rsync -avz [email protected]:target_folder/ [email protected]:destination_folder/

Local Folder to Local Folder

rsync -avz target_folder/ destination_folder/

You will then be prompted to use the password to the connecting server. Voila!