1. Rest and ice compress: When your wrist hurts, stop exercising first and let your hands and wrists have a rest. Put an ice pack on your wrist for ice compress, or wrap it with ice water or towel to relieve pain and eliminate swelling.

2. Wear protective gear: After the acute stage of wrist pain, you can wear a wrist guard or protective gear to protect the function of the hand, which is conducive to detumescence and pain relief.

3. Use drugs: If necessary, you can rub analgesic ointment on your wrist, such as ointment containing diclofenac sodium, or take oral non-steroidal anti-inflammatory drugs, such as diclofenac sodium oral preparation, which can effectively relieve pain and help you quickly return to normal life and work.

4. Professional guidance: If the pain is caused by high exercise intensity or incorrect movements, you should seek professional guidance, adjust exercise intensity or correct exercise movements.

5. Rehabilitation physiotherapy: Some rehabilitation physiotherapy methods can be used to relieve pain, such as raising the wrist and improving the circulation of the affected limb by moving the healthy shoulder joint and elbow joint.

In short, if lifting dumbbells in fitness causes wrist pain, you should rest on ice, wear protective gear and use drugs first. If the pain persists or worsens, you should seek medical attention in time.