第一步安装 brew (如果已经安装可以跳过)
/bin/zsh -c "$(curl -fsSL https://gitee.com/cunkai/HomebrewCN/raw/master/Homebrew.sh)"
第二步安装 lrzsz
brew install lrzsz
第三步下载工具
cd /usr/local/bin
sudo wget https://gist.githubusercontent.com/sy-records/1b3010b566af42f57fa6fa38138dd22a/raw/2bfe590665d3b0e6c8223623922474361058920c/iterm2-send-zmodem.sh
sudo wget https://gist.githubusercontent.com/sy-records/40f4ba22e3fbdeedf58463b067798962/raw/b32d2f7ac3fa54acca81be3664797cebb724690f/iterm2-recv-zmodem.sh
sudo chmod 777 /usr/local/bin/iterm2-*
第四步配置iTerm2
1、点击 iTerm2 的设置界面 Perference -> Profiles -> Default -> Advanced -> Triggers 的 Edit 按钮
2、输入如下内容
Regular expression: rz waiting to receive.\*\*B0100
Action: Run Silent Coprocess
Parameters: /usr/local/bin/iterm2-send-zmodem.sh
Instant: checked
Regular expression: \*\*B00000000000000
Action: Run Silent Coprocess
Parameters: /usr/local/bin/iterm2-recv-zmodem.sh
Instant: checked
3、配置完成如图

4、到服务器上执行效果

参考1
参考2