Add rows to middle

Hi,
I know I can add a row to the end of the table, but I want to add a row in the middle.

If I add it to the end, I have to copy all of the stuff down, which as far as I know I have to do one at a time.

Is there a way to insert a row in the middle?

If not, is there a trick in import/export where I can achieve the same thing?

Thanks!
Mark