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You dont need a router unless you have a firewall active in which case you just open the port.
If you do have a router you just open its control panel through a browser windows e.g.
192.168.0.1
10.0.0.2
Or something similar, you can find this on a PC by opening command prompt:
Win95/98/ME: Start, Run, command.exe
Win2k/XP: Start, Run, cmd.exe
Then type: ipconfig/all
You will then see the gateway address, that is your routers address. When this is open find a menu called, port forwarding / virtual servers.
There you need to enter your local IP address (Also in the ipconfig/all section), select TCP port 21 (for ftp) and your done, save the settings and reboot the router.
There are a few good free FTP programs out there including the one King Killa mentioned. You of course on windows can use ISS for FTP.
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