Rsync
Rsync over SSH
Copying a file from local to remote
rsync -avz -e ssh /path/to/local/file user@remotehost:/path/to/remote/file
Copying a file from remote to local
rsync -avz -e ssh user@remotehost:/path/to/remote/file /path/to/local/file
Exclude a Specific Directory
rsync -avz -e ssh --exclude 'dir1' --exclude 'dir2' user@remotehost:/path/to/remote/file /path/to/local/file