enter the command "bi" if the file is binary (not plain text)
type "send " followed by the name of the file and press enter
AceFTP Session properties:
General tab:
Host Name: SourceForge
Host Address: upload.sf.net
User ID: anonymous
Password: your e-mail address
Additional tab:
Host Folder: incoming
Server Type: UNIX (standard)
Adding a New Release
Go to the project summary at SourceForge (usually http://sf.net/projects/project-name)
If you are not logged in, you'll be prompted for your user name and password
Click on "Admin" (near the top of the summary page)
Click on "Edit/Add File Releases" (near the bottom-right of the Admin page)
Click on "Add Release" next to the package for which you want to make a new release