If you use VirtualBox enhancements, you can drag and drop files between the two. However, in some cases, such as when an enhanced installation encounters an issue that is difficult to resolve, or if the Linux version is a server version (for example, the Ubuntu Server release), it is easier to transfer files using FTP.
The following steps default to the current host is Windows, the virtual machine is Linux, and the two can ping each other.
e.g. Windows hostname is Win64, and the hostname for Linux is u14s64:
on the Windows side download psftp, open psftp.exe, enter command:
Psftp> Open U14s64
Enter the Linux account name password to connect to Linux remotely.
Use the PWD and CD commands to confirm and change the location of the Linux side. For example, navigate to/home/hm
Use LPWD and LCD commands to confirm and change the location of the Windows side. For example, navigate to C:\Users\hm
Enter put filename, psftp will upload the Windows file to the Linux directory.
To fetch files on a Linux system, use the GET command.
If transmission to half inadvertently interrupted, use Reget, Reput command can.
Transferring files between a Windows host and a Linux virtual machine