Open both the Local Files Manager and the Internet Files Manager. Use the directory section of each manager (upper panel) to navigate to the directory you want to copy from and download/upload to.
From the file section of the Local
Files Manager, drag the files you want to upload to the files
section of the Internet File Manager.
From the files section of the Internet Files Manager, drag the files you want to the files section of the Local Files Manager.
You can refresh the file list in the Internet Files resource panel by simply clicking in the resource panel and then pressing the F5 function key. Alternatively, using the right hand mouse button, click in the pane where files are listed in the Internet Files resource panel, and then select the Refresh option from the context menu that appears.