Neck

Ascending part of right trapezius

a-SEN-ding part of right tra-PEE-zee-us

The ascending part of the right trapezius is the uppermost portion of the trapezius muscle on the right side, running from the base of the skull and upper cervical spine up toward the clavicle and shoulder. It elevates the scapula (shoulder blade) and assists in neck extension and rotation, crucial for shrugging movements and maintaining upright posture during lifts. Strong ascending traps prevent neck strain in overhead presses and rows.

Open in 3D Viewer

Common Pain & Injury

Pain in the ascending trapezius often feels like tightness or headaches at the base of the skull, triggered by poor posture, stress, or heavy shrugging. It can refer pain to the temple, jaw, or behind the eye. See a doctor if pain persists with numbness, weakness, or after trauma.

Anatomy & Function

Origin

Ligamentum nuchae and spinous processes of C7-T3 (nuchal ligament and upper thoracic vertebrae)

Insertion

Occipital bone and mastoid process (base of skull and behind ear on right side)

Actions

Scapular elevation (shrugging right shoulder)
Neck extension (tilting head back)
Right lateral flexion (tilting head to right)

Innervation

Accessory nerve (CN XI) and cervical spinal nerves C3-C4

Muscle Relationships

Antagonists

SternocleidomastoidLevator scapulae

Synergists

Splenius capitisElevator scapulae

Trigger Points

Form at the upper neck near skull base; refer pain to temple, cheek, jaw, and behind eye on right side.

Stretches

1Ear-to-shoulder stretch

2Upper trap stretch with chin tuck

3Side neck tilt with hand assist

Common Conditions

Trapezius myofascial pain syndromeCervical strainOccipital neuralgia

Anatomical Parts

Ascending part of right trapezius

FAQ

What does the ascending trapezius do?

It elevates the shoulder blade and extends the neck, key for shrugging and head posture.

Why is my upper right trap sore?

Often from poor posture, stress, or overuse in lifts; trigger points refer to head and jaw.

How to stretch ascending trapezius?

Tilt head to left while pulling gently for relief.

Ascending trap pain headache?

Yes, it commonly refers pain to temples and base of skull.

Exercises for Ascending part of right trapezius

15

Barbell Shrug position 1

Barbell Shrug position 2

Barbell Shrug

beginner·barbell

Barbell Shrug Behind The Back position 1

Barbell Shrug Behind The Back position 2

Barbell Shrug Behind The Back

beginner·barbell

Cable Shrugs position 1

Cable Shrugs position 2

Cable Shrugs

beginner·cable

Calf-Machine Shoulder Shrug position 1

Calf-Machine Shoulder Shrug position 2

Calf-Machine Shoulder Shrug

beginner·machine

Clean Shrug position 1

Clean Shrug position 2

Clean Shrug

beginner·barbell

Dumbbell Shrug position 1

Dumbbell Shrug position 2

Dumbbell Shrug

beginner·dumbbell

Kettlebell Sumo High Pull position 1

Kettlebell Sumo High Pull position 2

Kettlebell Sumo High Pull

intermediate·kettlebells

Leverage Shrug position 1

Leverage Shrug position 2

Leverage Shrug

beginner·machine

Scapular Pull-Up position 1

Scapular Pull-Up position 2

Scapular Pull-Up

Smith Machine Behind the Back Shrug position 1

Smith Machine Behind the Back Shrug position 2

Smith Machine Behind the Back Shrug

beginner·machine

Smith Machine Upright Row position 1

Smith Machine Upright Row position 2

Smith Machine Upright Row

beginner·machine

Snatch Shrug position 1

Snatch Shrug position 2

Snatch Shrug

intermediate·barbell

Standing Dumbbell Upright Row position 1

Standing Dumbbell Upright Row position 2

Standing Dumbbell Upright Row

beginner·dumbbell

Upright Cable Row position 1

Upright Cable Row position 2

Upright Cable Row

intermediate·cable

Upright Row - With Bands position 1

Upright Row - With Bands position 2

Upright Row - With Bands

beginner·bands

Also Works Ascending part of right trapezius

10

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Arm Circles position 1

Arm Circles position 2

Arm Circles

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Band Pull Apart position 1

Band Pull Apart position 2

Band Pull Apart

beginner·bands

Barbell Deadlift position 1

Barbell Deadlift position 2

Barbell Deadlift

intermediate·barbell

Bent Over Low-Pulley Side Lateral position 1

Bent Over Low-Pulley Side Lateral position 2

Bent Over Low-Pulley Side Lateral

beginner·cable

Bent Over One-Arm Long Bar Row position 1

Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell

Cable Seated Lateral Raise position 1

Cable Seated Lateral Raise position 2

Cable Seated Lateral Raise

beginner·cable

Related Neck Muscles

arytenoid cartilage

Paired laryngeal cartilages in throat enabling voice production via vocal cord movement. Not muscle but closest for neck; singers train supporting muscles. Vital for breathing/speaking.

cervical rotator

Cervical rotators are deep neck muscles like obliquus capitis inferior and splenius cervicis that turn the head side-to-side. Located deep in the upper cervical spine, they enable rotation for looking over shoulder. Vital for neck mobility in sports and daily turns.

The cricothyroid is a small intrinsic laryngeal muscle in the anterior neck, tensing vocal cords for higher pitch. Located between cricoid and thyroid cartilages, it's key for singing and speaking. Matters for vocal athletes like singers.

The digastric has anterior and posterior bellies under the jaw, opening the mouth by depressing mandible. Runs from mandible to mastoid via sling, key for chewing and yawning.

Thin neck muscle under chin pulling hyoid forward/up, geniohyoid aids swallowing and tongue movement. Supports neck stability in planks.

The hyoglossus is a thin tongue muscle running from the hyoid bone (under chin) up into the tongue's side. It depresses and retracts the tongue, aiding swallowing and speech. Rarely targeted in fitness, but dysfunction affects eating and breathing mechanics.

iliocostalis cervicis

Iliocostalis cervicis is the neck portion of the erector spinae, running vertically along upper back to cervical ribs. It extends and laterally bends the neck, vital for posture in overhead lifts and sports. Supports head stability in fitness.

inferior pharyngeal constrictor

Inferior pharyngeal constrictor wraps lower throat, constricting for swallowing. Supports airway protection.

Neck Pain Guide

Common causes and relief

Activities & Sports

See which activities use Ascending part of right trapezius