rsync

rsync is an open source utility that provides fast incremental file transfer. rsync is freely available under the GNU General Public License.

pacman -S rsync

rsync --recursive --links --times --owner --group --itemize-changes --partial --progress --human-readable --verbose --stats /local/path user@host:~/path/

From ssh to local:

rsync --recursive --links --times --owner --group --itemize-changes --partial --progress --human-readable --verbose --stats user@host:~/path/ /local/path

Short:

rsync -rltogiPhv --stats /local/path user@host:~/path/

rsync -rltogiPhv --stats user@host:~/path/ /local/path

Different port:

rsync -rltogiPhv --stats -e "ssh -p PORTNUMBER" /local/path user@host:~/path/

See what each option does - https://man.archlinux.org/man/rsync.1#OPTION_SUMMARY

echo "$user:$password" > /etc/rsyncd.secrets
chmod 400 /etc/rsyncd.secrets

nano /etc/rsyncd.conf

[archive]
path = /path/
comment = Archive
timeout = 300
read only = false
# Security
auth users = $user      
secrets file = /etc/rsyncd.secrets
# Optional
#hosts allow = 192.168.1.0/255.255.255.0

systemctl enable --now rsyncd.service